Comparing Nutrients in 5 ounces Canned Green Peas with Liquids VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids	23%	5%	72%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Green Peas with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.6% 75kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	NA	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 14g	28.5% 37g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	1.35% 0.98g	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	0.2% 0.14g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 4.2g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	8.07% 4.52g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	11.3% 102μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.46% 1.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	NA	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	10.3% 41μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.4% 14mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	NA	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	18% 1.45mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	NA	420mg per day for Men 19-50 years
Manganese	16.3% 0.37mg	NA	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	10.7% 75mg	NA	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	NA	11mg per day for Men 19-50 years
Water	3.3% 122g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas with Liquids VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Green Peas with Liquids versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Green Peas with Liquids vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Canned Green Peas with Liquids have 5.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Canned Green Peas with Liquids vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Canned Green Peas with Liquids have 2 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 4.5 times more Potassium and 33.1 times more Sodium than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas Solids and Liquids as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Green Peas with Liquids have 4.6 times more Sugars, 1.3 times more Fiber and 1.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.4 times more Energy and 2.7 times more Carbohydrate than Canned Green Peas Solids and Liquids.
• 5 ounces of Canned Green Peas with Liquids provide inadequate amounts of Energy