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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	6.2% 180kcal	3.8% 111kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	NA	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	NA	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	15.5% 20.2g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	8.6% 6.24g	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	0.25% 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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 5.75g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	NA	16.5% 149μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	12.3% 0.16mg	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	NA	21% 83.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	NA	16.5% 0.15mg	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	8.86% 0.71mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	NA	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	NA	17% 0.4mg	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	NA	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	NA	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	NA	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.05% 113g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Cooked Frozen Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Roasted Potatoes with Salt vs Cooked Frozen Green Peas:

• 5 oz of Boiled and Drained Frozen Green Peas contain 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 Frozen Roasted Potatoes with Salt vs Cooked Frozen Green Peas:

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

Comparison of macro-nutrients per 5 ounces:

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