Comparing Nutrients in 7 ounces Cooked Frozen Podded Peas with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Podded Peas with Salt	27%	7%	66%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Frozen Podded Peas with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.42% 99kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	40% 52g	130g per day for Men 19-50 years
Sugars	13% 9.57g	1.9% 1.37g	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	16% 6.15g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Podded Peas with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	NA	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	17.4% 69.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.5% 43.7mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.2% 0.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Podded Peas with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.7% 117mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	NA	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	59.5% 4.76mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	NA	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	NA	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	16.4% 115mg	NA	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	32% 478mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	NA	11mg per day for Men 19-50 years
Water	4.64% 172g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Podded Peas with Salt VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Podded Peas with Salt versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Podded Peas with Salt vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cooked Frozen Podded Peas with Salt have 12.9 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Cooked Frozen Podded Peas with Salt vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cooked Frozen Podded Peas with Salt have 3.9 times more Calcium, 4.8 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.1 times more Potassium than Boiled Frozen Podded Peas, drained with Salt.
• Both Cooked Frozen Podded Peas with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Podded Peas with Salt have 7 times more Sugars and 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.5 times more Energy and 3.1 times more Carbohydrate than Boiled Frozen Podded Peas, drained with Salt.
• Both Cooked Frozen Podded Peas with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Frozen Podded Peas with Salt provide inadequate amounts of Energy