Comparing Nutrients in 5 ounces Cooked Frozen Green Peas VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cooked Frozen Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.8% 111kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20.2g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	8.6% 6.24g	2.8% 2.03g	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	0.25% 0.18g	0.86% 0.62g	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	% 0.16g	% 0.78g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 0.64g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	13% 7.3g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	16.5% 149μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	23% 0.3mg	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	21% 83.6μg	9.57% 38.3μg	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	15.6% 14mg	20% 18mg	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	0.28% 0.043mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	27.4% 0.25mg	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	27% 2.15mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	10.7% 0.25mg	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	15.6% 109mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.05% 113g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Frozen Green Peas vs Baked Red Potatoes:

• Boiled and Drained Frozen Green Peas have 105 times more Vitamin A, 3.9 times more Vitamin B1, 2 times more Vitamin B2, 2.2 times more Vitamin B9 and 8.6 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 5 oz.
• Both Boiled and Drained Frozen Green Peas as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Cooked Frozen Green Peas vs Baked Red Potatoes:

• Boiled and Drained Frozen Green Peas have 2.7 times more Calcium, 2.2 times more Iron, 1.6 times more Manganese, 6 times more Sodium and 1.7 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Copper, 1.3 times more Magnesium and 5 times more Potassium than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Baked Whole Red Potatoes have similar amounts of Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Frozen Green Peas have 1.6 times more Omega 3, 3.1 times more Sugars, 2.5 times more Fiber and 2.2 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Carbohydrate than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Baked Whole Red Potatoes have similar amounts of Energy per 5 oz.
• Both Boiled and Drained Frozen Green Peas as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.