Comparing Nutrients in 500 calories Potato Skin VS Cooked Frozen Peas And Carrots

Weight per 500 calories

• Potato Skin: 862g
• Cooked Frozen Peas And Carrots: 1042g

Potato Skin has 1.2 times more energy per 100g than Cooked Frozen Peas And Carrots. It has low energy density when compared to other foods. Boiled and Drained Frozen Peas And Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Potato Skin or Cooked Frozen Peas And Carrots?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked Frozen Peas And Carrots	22%	7%	71%

Macro Nutrients

	Potato Skin	Cooked Frozen Peas And Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	4.5% 4.38g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	62.6% 45.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	56.7% 21.6g	85% 32.3g	38g per day for Men 19-50 years
Protein	39.6% 22g	57.5% 32g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Frozen Peas And Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	551% 4958μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	195% 2.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	69.7% 0.91mg	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	36.6% 147μg	67.7% 271μg	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	109% 98mg	94% 84.4mg	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	NA	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cooked Frozen Peas And Carrots	Recommended Dietary Allowance
Calcium	26% 259mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	88% 0.79mg	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	349% 28mg	122% 9.8mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	91% 2.1mg	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	46.8% 328mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	48.4% 1646mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	47.2% 708mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	42.6% 4.7mg	11mg per day for Men 19-50 years
Water	19.4% 718g	24% 894g	3700g per day for Men 19-50 years

Potato Skin VS Cooked Frozen Peas And Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Cooked Frozen Peas And Carrots?

Lets compare vitamin content per 500 calories of Potato Skin vs Cooked Frozen Peas And Carrots:

• 500 calories of Potato Skin have 1.5 times more Vitamin B5 and 2.3 times more Vitamin B6 than Cooked Frozen Peas And Carrots.
• While 500 kcal of Boiled and Drained Frozen Peas And Carrots contain more Vitamin A, 12.9 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Cooked Frozen Peas And Carrots provide similar amounts of Vitamin C per 500 calories.
• 500 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Potato Skin as well as Boiled and Drained Frozen Peas And Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Potato Skin vs Cooked Frozen Peas And Carrots:

• 500 calories of Potato Skin have 4.6 times more Copper, 2.9 times more Iron, 2.5 times more Manganese and 2.2 times more Potassium than Cooked Frozen Peas And Carrots.
• While 500 kcal of Boiled and Drained Frozen Peas And Carrots contain 1.6 times more Phosphorus, 4.4 times more Selenium, 8.2 times more Sodium and 1.6 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Cooked Frozen Peas And Carrots contain similar levels of Calcium, Magnesium and Water per 500 calories.
• 500 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Frozen Peas And Carrots contain 4.4 times more Omega 3, 6.2 times more Omega 6, 1.5 times more Fiber and 1.5 times more Protein than Raw Potato Skin.
• Both Potato Skin and Cooked Frozen Peas And Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6