Comparing Nutrients in 300 calories Baked Red Potatoes VS Canned Green Peas with Liquids and Salt

Weight per 300 calories

• Baked Red Potatoes: 345g
• Canned Green Peas with Liquids and Salt: 517g

Baked Red Potatoes have 1.5 times more energy per 100g than Canned Green Peas with Liquids and Salt. It has average energy density when compared to other foods. Canned Green Peas Solids and Liquids with Salt having low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Canned Green Peas with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Green Peas with Liquids and Salt	20%	7%	73%

Macro Nutrients

	Baked Red Potatoes	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	5.57% 0.95g	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	42% 55g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	23% 16.6g	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	0.71% 0.52g	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	% 0.41g	g per day for Men 19-50 years
Sucrose	% 1.55g	% 15.3g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	45% 17g	38g per day for Men 19-50 years
Protein	14% 7.93g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	43.7% 393μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	9.55% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	32% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	26% 0.34mg	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	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	48.3% 43.4mg	45% 40.3mg	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	0.69% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	89.2% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.1% 31mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	57% 0.51mg	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	83.4% 6.67mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	23.4% 98mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	47.5% 1.1mg	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	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	NA	12.2% 6.72μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	63.8% 957mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	34% 3.72mg	11mg per day for Men 19-50 years
Water	7.15% 264g	12% 440g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Canned Green Peas with Liquids and Salt:

• Baked Whole Red Potatoes have 1.4 times more Vitamin B2, 2.5 times more Vitamin B5 and 2.2 times more Vitamin B6 than Canned Green Peas Solids and Liquids with Salt.
• While Canned Green Peas Solids and Liquids with Salt contain 114 times more Vitamin A, 1.6 times more Vitamin B1, 1.3 times more Vitamin B9 and 11.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Green Peas Solids and Liquids with Salt have similar amounts of Vitamin B3 and Vitamin C per 300 kcal.
• Both Baked Whole Red Potatoes as well as Canned Green Peas Solids and Liquids with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Canned Green Peas with Liquids and Salt:

• Baked Whole Red Potatoes have 3.4 times more Potassium than Canned Green Peas Solids and Liquids with Salt.
• While Canned Green Peas Solids and Liquids with Salt contain 3.3 times more Calcium, 2.8 times more Iron, 1.8 times more Manganese, 1.3 times more Phosphorus, 23.1 times more Sodium, 2.7 times more Zinc and 1.7 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Green Peas Solids and Liquids with Salt have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have 1.2 times more Carbohydrate than Canned Green Peas Solids and Liquids with Salt.
• While Canned Green Peas Solids and Liquids with Salt contain 4.3 times more Omega 3, 5.6 times more Omega 6, 3.4 times more Sugars, 2.8 times more Fiber and 2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Green Peas Solids and Liquids with Salt have similar amounts of Energy per 300 kcal.
• Both Baked Whole Red Potatoes as well as Canned Green Peas Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.