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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Frozen Green Peas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.8% 111kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	NA	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	8.6% 6.24g	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	0.25% 0.18g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	16.8% 6.38g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	13% 7.3g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	16.5% 149μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	21% 83.6μg	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	15.6% 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	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	16.5% 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	27% 2.15mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	NA	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	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	15.6% 109mg	NA	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	18.8% 638mg	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	28% 422mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	NA	11mg per day for Men 19-50 years
Water	3.05% 113g	2.6% 97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Green Peas 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 Cooked Frozen Green Peas vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Cooked Frozen Green Peas 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 Cooked Frozen Green Peas vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Cooked Frozen Green Peas have 1.6 times more Calcium and 3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 4.1 times more Potassium and 4.1 times more Sodium than Boiled and Drained Frozen Green Peas.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Green Peas have 6.4 times more Sugars, 1.7 times more Fiber and 2.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.6 times more Energy and 1.8 times more Carbohydrate than Boiled and Drained Frozen Green Peas.