Comparing Nutrients in 5 ounces Baked Red Potatoes VS Canned Green Peas

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Green Peas	25%	4%	71%

Macro Nutrients

	Baked Red Potatoes	Canned Green Peas	Recommended Dietary Allowance
Energy	4.25% 123kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	13.7% 18g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	8.13% 5.9g	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	0.86% 0.62g	0.25% 0.18g	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	% 0.78g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 5.43g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	11% 6.27g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Green Peas	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	3.63% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	6.98% 0.091mg	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	9.57% 38.3μg	15.6% 62.4μg	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	15% 13.6mg	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	0.76% 0.11mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	25.3% 30.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Green Peas	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	13% 0.12mg	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	12.4% 0.99mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	18.7% 0.43mg	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	14.6% 102mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	NA	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3.13% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Canned Green Peas per 5 oz

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

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

• 5 ounces of Baked Red Potatoes have 2.2 times more Vitamin B3, 2.7 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.3 times more Vitamin C than Canned Green Peas.
• While 5 oz of Canned Green Peas Solids contain 27 times more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B9 and 7.6 times more Vitamin K than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A
• Both Baked Whole Red Potatoes as well as Canned Green Peas Solids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Baked Red Potatoes have 2.1 times more Copper, 1.6 times more Magnesium and 3.2 times more Potassium than Canned Green Peas.
• While 5 oz of Canned Green Peas Solids contain 2.2 times more Calcium, 1.4 times more Iron, 1.8 times more Manganese and 1.8 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned Green Peas contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Red Potatoes have 1.3 times more Energy and 1.6 times more Carbohydrate than Canned Green Peas.
• While 5 oz of Canned Green Peas Solids contain 2.9 times more Sugars, 2.3 times more Fiber and 1.9 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Canned Green Peas Solids provide inadequate amounts of Omega 3 and Omega 6 in five ounces.