Comparing Nutrients in 5 ounces Green Peas VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Green Peas	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.96% 115kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.8% 20.5g	30% 39g	130g per day for Men 19-50 years
Sugars	11% 8.04g	0.57% 0.41g	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	0.76% 0.55g	0% 0g	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	% 0.17g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 7.07g	% 0.24g	g per day for Men 19-50 years
Fiber	21.3% 8.08g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	6% 54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.95% 0.15mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	18.8% 0.24mg	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	23% 92μg	7.8% 31μg	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	63% 56.7mg	18.6% 16.7mg	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	1.23% 0.18mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.3% 35μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	23% 0.21mg	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	26% 2.1mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	13.5% 0.31mg	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	22% 153mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.02% 112g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Peas VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Green Peas versus 5 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Green Peas vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Green Peas have more Vitamin A, 2.2 times more Vitamin B1, 4.3 times more Vitamin B2, 3 times more Vitamin B9, 3.4 times more Vitamin C and 10.8 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.7 times more Vitamin B5 than Raw Green Peas.
• Both Green Peas and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Green Peas as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Green Peas vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Green Peas have 1.9 times more Calcium, 1.2 times more Copper, 2 times more Iron, 1.9 times more Manganese, 18 times more Selenium, 3.1 times more Zinc and 1.3 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Potassium and 78.2 times more Sodium than Raw Green Peas.
• Both Green Peas and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium and Phosphorus per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Green Peas have 1.9 times more Omega 3, 19.6 times more Sugars, 2.5 times more Fiber and 2.2 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Energy, 12.8 times more Fat, 15.2 times more Saturated Fat and 1.9 times more Carbohydrate than Raw Green Peas.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Raw Green Peas as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in five ounces.