Comparing Nutrients in 300 calories Cooked Frozen Green Peas VS Baked Red Potatoes

Weight per 300 calories

• Cooked Frozen Green Peas: 385g
• Baked Red Potatoes: 345g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Cooked Frozen Green Peas or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cooked Frozen Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.04g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	5.77% 0.092g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.38% 0.4g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 55g	52% 67.6g	130g per day for Men 19-50 years
Sugars	23.3% 17g	6.8% 4.93g	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	0.69% 0.5g	2.1% 1.5g	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	% 0.42g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 1.55g	g per day for Men 19-50 years
Fiber	45.5% 17.3g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	35.4% 20g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	45% 404μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.6% 5.7mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	56.2% 0.73mg	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	56.7% 227μg	23.3% 93μg	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	42.3% 38mg	48.3% 43.4mg	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	0.77% 0.12mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77% 92μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	9.23% 92mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	66.7% 0.6mg	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	73% 5.85mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	20% 84.6mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	46.7% 1.07mg	26% 0.6mg	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	42.3% 296mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	12.4% 423mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	NA	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.58mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	8.27% 306g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Frozen Green Peas vs Baked Red Potatoes:

• Boiled and Drained Frozen Green Peas have 117.1 times more Vitamin A, 4.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B9 and 9.6 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Baked Whole Red Potatoes have similar amounts of Vitamin B3 and Vitamin C per 300 kcal.
• Both Boiled and Drained Frozen Green Peas as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Green Peas vs Baked Red Potatoes:

• Boiled and Drained Frozen Green Peas have 3 times more Calcium, 2.4 times more Iron, 1.8 times more Manganese, 6.7 times more Sodium and 1.9 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Copper and 4.4 times more Potassium than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Baked Whole Red Potatoes have similar amounts of Magnesium, Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Frozen Green Peas have 1.8 times more Omega 3, 3.4 times more Sugars, 2.8 times more Fiber and 2.5 times more Protein than Baked Whole Red Potatoes.
• Both Boiled and Drained Frozen Green Peas and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Frozen Green Peas as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.