Comparing Nutrients in 300 calories Baked Red Potatoes VS Canned Peas And Onions with Liquids

Weight per 300 calories

• Baked Red Potatoes: 345g
• Canned Peas And Onions with Liquids: 588g

Baked Red Potatoes have 1.7 times more energy per 100g than Canned Peas And Onions with Liquids. It has average energy density when compared to other foods. Canned Peas And Onions Solids and Liquids having low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Canned Peas And Onions with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Peas And Onions with Liquids	26%	7%	67%

Macro Nutrients

	Baked Red Potatoes	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	2.3% 2.24g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	38.8% 50.4g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	NA	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	2.1% 1.5g	NA	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.55g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	14% 7.93g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	5.23% 47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	47% 7.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	87% 1.13mg	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	23.3% 93μg	39.7% 159μg	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	48.3% 43.4mg	19.6% 17.6mg	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	1.84% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Calcium	3.1% 31mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	65.4% 0.59mg	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	30% 2.4mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	65.2% 1.5mg	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	35.5% 248mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	16.6% 565mg	3400mg per day for Men 19-50 years
Selenium	NA	4.28% 2.35μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	173% 2600mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	7.15% 264g	13.7% 508g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Canned Peas And Onions with Liquids:

• Baked Whole Red Potatoes have 1.3 times more Vitamin B5 and 2.5 times more Vitamin C than Canned Peas And Onions Solids and Liquids.
• While Canned Peas And Onions Solids and Liquids contain 13.6 times more Vitamin A, 2.4 times more Vitamin B1, 2.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Canned Peas And Onions Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Canned Peas And Onions with Liquids:

• Baked Whole Red Potatoes have 3.3 times more Potassium than Canned Peas And Onions Solids and Liquids.
• While Canned Peas And Onions Solids and Liquids contain 3.2 times more Calcium, 2.1 times more Iron, 2.5 times more Manganese, 62.8 times more Sodium, 2.5 times more Zinc and 1.9 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Peas And Onions Solids and Liquids have similar amounts of Copper, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have 1.3 times more Carbohydrate than Canned Peas And Onions Solids and Liquids.
• While Canned Peas And Onions Solids and Liquids contain 3.4 times more Omega 3, 5 times more Omega 6, 2.2 times more Fiber and 2.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Peas And Onions Solids and Liquids have similar amounts of Energy per 300 kcal.
• Both Baked Whole Red Potatoes as well as Canned Peas And Onions Solids and Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.