Comparing Nutrients in 500 calories Canned Peas, Green (includes Baby And Lesuer Types), Unprepared VS Baked Red Potatoes

Weight per 500 calories

• Canned Peas, Green (includes Baby And Lesuer Types), Unprepared: 735g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 1.3 times more energy per unit of mass than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids, which is average in comparison to other foods. Canned Peas, Green (includes Baby And Lesuer Types), Unprepared having low energy density.

Which food has more nutrients per 500 calories - Canned Peas, Green (includes Baby And Lesuer Types), Unprepared or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	25%	10%	65%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.06% 5.9g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.3% 83.5g	86.6% 113g	130g per day for Men 19-50 years
Sugars	30.3% 22g	11.3% 8.2g	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	0.51% 0.37g	3.5% 2.53g	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	% 1.25g	% 3.16g	g per day for Men 19-50 years
Sucrose	% 19g	% 2.6g	g per day for Men 19-50 years
Fiber	95% 36g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	58.7% 33g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	35% 316μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.6% 0.79mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.3% 1.76mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	94% 1.2mg	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	57% 228μg	38.8% 155μg	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	34.3% 31mg	80.5% 72.4mg	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	18.6% 2.8mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	225% 271μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	17% 169mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	86.6% 0.78mg	111% 1mg	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	108% 8.68mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	31.5% 132mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	43.2% 0.99mg	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	70.4% 493mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	23% 779mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	NA	55μg per day for Men 19-50 years
Sodium	134% 2007mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	16.4% 605g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared vs Baked Red Potatoes:

• Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have 55 times more Vitamin A, 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B9, 6.1 times more Vitamin E and 16.8 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Vitamin B3, 3 times more Vitamin B6 and 2.3 times more Vitamin C than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 500 kcal.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Peas, Green (includes Baby And Lesuer Types), Unprepared vs Baked Red Potatoes:

• Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have 3.3 times more Calcium, 2.2 times more Iron, 1.6 times more Manganese, 29.1 times more Sodium, 2.1 times more Zinc and 1.4 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Copper and 4 times more Potassium than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids and Baked Whole Red Potatoes have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have 6.8 times more Fat, 6.1 times more Omega 3, 7.9 times more Omega 6, 2.7 times more Sugars, 3.5 times more Fiber and 2.5 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.