Comparing Nutrients in 7 ounces Canned Green Peas VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Canned Green Peas	Baked White Potatoes	Recommended Dietary Allowance
Energy	4.72% 137kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	32% 42g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	4.2% 3.04g	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	0.36% 0.26g	0.99% 0.71g	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	% 0.22g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 7.6g	% 0.79g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	11% 4.17g	38g per day for Men 19-50 years
Protein	15.7% 8.77g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.08% 1.45mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	32.2% 0.42mg	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	22% 87.3μg	19% 75.4μg	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	21% 19mg	27.8% 25mg	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	0.4% 0.06mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.4% 42.5μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	28% 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	23.6% 1.9mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	16.3% 0.38mg	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	19% 133mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.4% 162g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Green Peas vs Baked White Potatoes:

• Canned Green Peas Solids have 27 times more Vitamin A, 2.5 times more Vitamin B1, 1.8 times more Vitamin B2 and 7.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Vitamin B3, 3 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.3 times more Vitamin C than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 7 oz.
• Both Canned Green Peas Solids as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Canned Green Peas vs Baked White Potatoes:

• Canned Green Peas Solids have 2 times more Calcium, 1.5 times more Iron, 1.6 times more Manganese, 3.4 times more Selenium and 2 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Copper, 1.6 times more Magnesium and 3.1 times more Potassium than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Baked Whole White Potatoes have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Green Peas Solids have 2.1 times more Omega 3, 2.7 times more Sugars, 2 times more Fiber and 2.1 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Energy and 1.7 times more Carbohydrate than Canned Green Peas Solids.
• Both Canned Green Peas Solids as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.