Comparing Nutrients in 5 ounces Baked Potato Flesh VS Cooked Frozen Peas And Onions

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Cooked Frozen Peas And Onions	22%	4%	74%

Macro Nutrients

	Baked Potato Flesh	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Energy	4.55% 132kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	9.4% 12.2g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	7.37% 5.34g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.35% 75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	9.25% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	2.55% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	9.5% 0.12mg	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	3.2% 12.8μg	7.1% 28.3μg	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	20% 18mg	11% 9.8mg	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	0.38% 0.057mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	14.3% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	9.92% 0.089mg	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	6.2% 0.5mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	10.2% 0.24mg	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% 71mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cooked Frozen Peas And Onions per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Cooked Frozen Peas And Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Cooked Frozen Peas And Onions:

• 5 ounces of Baked Potato Flesh have 1.3 times more Vitamin B3, 6.2 times more Vitamin B5, 3.5 times more Vitamin B6 and 1.9 times more Vitamin C than Cooked Frozen Peas And Onions.
• While 5 oz of Boiled and Drained Frozen Peas And Onions contain more Vitamin A, 1.4 times more Vitamin B1, 3.3 times more Vitamin B2, 2.2 times more Vitamin B9 and 40.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• 5 ounces of Cooked Frozen Peas And Onions have insufficient amounts of Vitamin B5
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Frozen Peas And Onions have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Cooked Frozen Peas And Onions:

• 5 ounces of Baked Potato Flesh have 3.4 times more Copper, 1.9 times more Magnesium, 1.5 times more Phosphorus and 3.3 times more Potassium than Cooked Frozen Peas And Onions.
• While 5 oz of Boiled and Drained Frozen Peas And Onions contain 2.7 times more Iron and 7.4 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Frozen Peas And Onions contain similar levels of Manganese, Zinc and Water per five ounces.
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Frozen Peas And Onions lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 2.1 times more Energy and 2.5 times more Carbohydrate than Cooked Frozen Peas And Onions.
• While 5 oz of Boiled and Drained Frozen Peas And Onions contain 2.2 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Cooked Frozen Peas And Onions provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Frozen Peas And Onions provide inadequate amounts of Omega 3 and Omega 6 in five ounces.