Comparing Nutrients in 5 ounces Baked White Potatoes VS Boiled Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Podded Peas	30%	5%	65%

Macro Nutrients

	Baked White Potatoes	Boiled Podded Peas	Recommended Dietary Allowance
Energy	4.5% 130kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.71% 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% 30g	7.7% 10g	130g per day for Men 19-50 years
Sugars	3% 2.17g	7.8% 5.66g	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	0.7% 0.51g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Podded Peas	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	4.78% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	15.7% 0.2mg	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	13.5% 54μg	10.3% 41μg	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	75.4% 68mg	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	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Podded Peas	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	12% 0.11mg	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	11.3% 0.91mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	10.4% 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	15% 106mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Boiled Podded Peas:

• Baked Whole White Potatoes have 2.8 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled and Drained Podded Peas.
• While Boiled and Drained Podded Peas contain 52 times more Vitamin A, 2.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B5, 3.8 times more Vitamin C, 9.8 times more Vitamin E and 9.3 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Boiled and Drained Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Boiled Podded Peas:

• Baked Whole White Potatoes have 1.6 times more Copper, 1.4 times more Phosphorus and 2.3 times more Potassium than Boiled and Drained Podded Peas.
• While Boiled and Drained Podded Peas contain 4.2 times more Calcium, 3.1 times more Iron and 1.4 times more Selenium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Podded Peas have similar amounts of Magnesium, Manganese, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole White Potatoes have 2.2 times more Energy and 3 times more Carbohydrate than Boiled and Drained Podded Peas.
• While Boiled and Drained Podded Peas contain 2.6 times more Sugars, 1.3 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Boiled and Drained Podded Peas have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.