Comparing Nutrients in 300 calories Frozen Podded Peas VS Baked White Potatoes

Weight per 300 calories

• Frozen Podded Peas: 714g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 2.2 times more energy per unit of mass than Frozen Podded Peas, which is average in comparison to other foods. Frozen Podded Peas having low energy density.

Which food has more nutrients per 300 calories - Frozen Podded Peas or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Podded Peas	26%	6%	68%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frozen Podded Peas	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	4.75% 0.81g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.4g	53% 68.7g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.6% 1.17g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	58.3% 22g	18% 6.85g	38g per day for Men 19-50 years
Protein	35.7% 20g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Frozen Podded Peas	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.14mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	71.4% 286μg	31% 124μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	175% 157mg	45.7% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Podded Peas	Baked White Potatoes	Recommended Dietary Allowance
Calcium	35.7% 357mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	60.3% 0.54mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	179% 14.3mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	26.8% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	52% 364mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	40.3% 1371mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.6mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	17.2% 638g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Podded Peas vs Baked White Potatoes:

• Frozen Podded Peas have 15.3 times more Vitamin A, 2.7 times more Vitamin B1, 5.1 times more Vitamin B2, 4.1 times more Vitamin B5, 1.6 times more Vitamin B6, 2.3 times more Vitamin B9 and 3.8 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B3 than Frozen Podded Peas.
• Both Frozen Podded Peas as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Podded Peas vs Baked White Potatoes:

• Frozen Podded Peas have 11 times more Calcium, 1.3 times more Copper, 6.8 times more Iron, 1.9 times more Magnesium, 2.7 times more Manganese, 1.5 times more Phosphorus, 3.1 times more Selenium, 2.6 times more Zinc and 2.6 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Potassium than Frozen Podded Peas.

Comparison of macro-nutrients per 300 calories:

• Frozen Podded Peas have 2.9 times more Omega 3, 5.1 times more Omega 6, 3.2 times more Fiber and 2.9 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Carbohydrate than Frozen Podded Peas.
• Both Frozen Podded Peas and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
• Both Frozen Podded Peas as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.