Comparing Nutrients in 300 calories Baked Red Potatoes VS Cooked Frozen Podded Peas with Salt

Weight per 300 calories

• Baked Red Potatoes: 345g
• Cooked Frozen Podded Peas with Salt: 600g

Baked Red Potatoes have 1.7 times more energy per 100g than Cooked Frozen Podded Peas with Salt. It has average energy density when compared to other foods. Boiled Frozen Podded Peas, drained with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Cooked Frozen Podded Peas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Frozen Podded Peas with Salt	27%	7%	66%

Macro Nutrients

	Baked Red Potatoes	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	9.38% 0.15g	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	39% 50.6g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	40% 29g	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	49% 18.6g	38g per day for Men 19-50 years
Protein	14% 7.93g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	44% 396μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	103% 5.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	80.3% 1.04mg	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	52.5% 210μg	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	147% 132mg	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	19% 2.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	151% 181μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Calcium	3.1% 31mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	60% 0.54mg	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	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	73% 1.7mg	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	49.7% 348mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	NA	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	96% 1446mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	7.15% 264g	14% 520g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Cooked Frozen Podded Peas With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Cooked Frozen Podded Peas with Salt?

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

• 300 calories of Baked Red Potatoes have 1.6 times more Vitamin B3 than Cooked Frozen Podded Peas with Salt.
• While 300 kcal of Boiled Frozen Podded Peas, drained with Salt contain 114.8 times more Vitamin A, 1.5 times more Vitamin B1, 4.1 times more Vitamin B2, 4.4 times more Vitamin B5, 1.4 times more Vitamin B6, 2.3 times more Vitamin B9, 3 times more Vitamin C, 10.2 times more Vitamin E and 18.8 times more Vitamin K than Baked Whole Red Potatoes.
• 300 calories of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Baked Whole Red Potatoes as well as Boiled Frozen Podded Peas, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Baked Red Potatoes vs Cooked Frozen Podded Peas with Salt:

• 300 calories of Baked Red Potatoes have 1.4 times more Potassium than Cooked Frozen Podded Peas with Salt.
• While 300 kcal of Boiled Frozen Podded Peas, drained with Salt contain 11.4 times more Calcium, 6 times more Iron, 1.7 times more Magnesium, 2.8 times more Manganese, 1.4 times more Phosphorus, 34.9 times more Sodium, 2.1 times more Zinc and 2 times more Water than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cooked Frozen Podded Peas with Salt contain similar levels of Copper per 300 calories.
• 300 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Red Potatoes have 1.3 times more Carbohydrate than Cooked Frozen Podded Peas with Salt.
• While 300 kcal of Boiled Frozen Podded Peas, drained with Salt contain 2.9 times more Omega 3, 5.9 times more Sugars, 3 times more Fiber and 2.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cooked Frozen Podded Peas with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Red Potatoes as well as Boiled Frozen Podded Peas, drained with Salt provide inadequate amounts of Omega 6 in 300 calories.