Comparing Nutrients in 5 ounces Baked Potato Flesh VS Boiled Green Peas

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Green Peas	25%	2%	73%

Macro Nutrients

	Baked Potato Flesh	Boiled Green Peas	Recommended Dietary Allowance
Energy	4.55% 132kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.68% 0.12g	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	17% 22g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	11.6% 8.4g	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	0.8% 0.58g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 7.4g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.3% 56.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	16.2% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	23.6% 0.31mg	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	22.3% 89.3μg	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	22.4% 20mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	30.6% 36.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Green Peas	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	27.2% 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	6.2% 0.5mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	32.4% 0.74mg	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	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Boiled Green Peas per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Boiled Green Peas:

• 5 ounces of Baked Potato Flesh have 3.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled Green Peas.
• While 5 oz of Boiled and Drained Green Peas contain more Vitamin A, 2.5 times more Vitamin B1, 7.1 times more Vitamin B2, 1.4 times more Vitamin B3, 7 times more Vitamin B9 and 86.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Green Peas provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Boiled Green Peas:

• 5 ounces of Baked Potato Flesh have 1.2 times more Copper and 1.4 times more Potassium than Boiled Green Peas.
• While 5 oz of Boiled and Drained Green Peas contain 5.4 times more Calcium, 4.4 times more Iron, 1.6 times more Magnesium, 3.3 times more Manganese, 2.3 times more Phosphorus, 6.3 times more Selenium and 4.1 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Green Peas contain similar levels of Water per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 1.4 times more Carbohydrate than Boiled Green Peas.
• While 5 oz of Boiled and Drained Green Peas contain 3.5 times more Sugars, 3.7 times more Fiber and 2.7 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Green Peas offer comparable quantities of Energy per five ounces.
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Green Peas provide inadequate amounts of Omega 3 and Omega 6 in five ounces.