Comparing Nutrients in 500 calories Baked Red Potatoes VS Cooked Frozen Young Cowpeas with Salt

Weight per 500 calories

• Baked Red Potatoes: 575g
• Cooked Frozen Young Cowpeas with Salt: 382g

Boiled Frozen Young Cowpeas , drained with Salt have 1.5 times more energy per unit of mass than Baked Whole Red Potatoes, which is average in comparison to other foods. Baked Red Potatoes having average energy density.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Cooked Frozen Young Cowpeas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%

Macro Nutrients

	Baked Red Potatoes	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	2.6% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	69% 89.7g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	23.5% 17g	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	3.5% 2.53g	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	64.3% 24.4g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	1.7% 15.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	28% 0.36mg	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	38.8% 155μg	135% 538μg	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	80.5% 72.4mg	11% 9.92mg	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	3.07% 0.46mg	7.63% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	117% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	8.78% 87.8mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	78% 0.7mg	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	50.3% 4.02mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	131% 3mg	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	59% 414mg	66.5% 466mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	42% 1431mg	3400mg per day for Men 19-50 years
Selenium	NA	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	61.3% 920mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	49.3% 5.4mg	11mg per day for Men 19-50 years
Water	12% 441g	6.8% 252g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Cooked Frozen Young Cowpeas With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Cooked Frozen Young Cowpeas with Salt?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Cooked Frozen Young Cowpeas with Salt:

• 500 calories of Baked Red Potatoes have 3.3 times more Vitamin B3, 2.4 times more Vitamin B5, 3.4 times more Vitamin B6 and 7.3 times more Vitamin C than Cooked Frozen Young Cowpeas with Salt.
• While 500 kcal of Boiled Frozen Young Cowpeas , drained with Salt contain 2.4 times more Vitamin B1, 3.5 times more Vitamin B9 and 8.7 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cooked Frozen Young Cowpeas with Salt provide similar amounts of Vitamin B2 per 500 calories.
• Both Baked Whole Red Potatoes as well as Boiled Frozen Young Cowpeas , drained with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Baked Red Potatoes vs Cooked Frozen Young Cowpeas with Salt:

• 500 calories of Baked Red Potatoes have 1.4 times more Copper, 2.2 times more Potassium and 1.7 times more Water than Cooked Frozen Young Cowpeas with Salt.
• While 500 kcal of Boiled Frozen Young Cowpeas , drained with Salt contain 2 times more Iron, 3 times more Manganese, 13.3 times more Sodium and 2.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cooked Frozen Young Cowpeas with Salt contain similar levels of Magnesium and Phosphorus per 500 calories.
• Both Baked Whole Red Potatoes as well as Boiled Frozen Young Cowpeas , drained with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 1.3 times more Carbohydrate than Cooked Frozen Young Cowpeas with Salt.
• While 500 kcal of Boiled Frozen Young Cowpeas , drained with Salt contain 5.1 times more Omega 3, 2.1 times more Sugars, 2.4 times more Fiber and 2.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Cooked Frozen Young Cowpeas with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Red Potatoes as well as Boiled Frozen Young Cowpeas , drained with Salt provide inadequate amounts of Omega 6 in 500 calories.