Comparing Nutrients in 7 ounces Cooked Frozen Green Peas VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cooked Frozen Green Peas	Baked Potato Flesh	Recommended Dietary Allowance
Energy	5.34% 155kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.8% 28.3g	33% 42.8g	130g per day for Men 19-50 years
Sugars	12% 8.73g	4.65% 3.37g	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	0.36% 0.26g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	23% 208μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	46% 0.6mg	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	29.3% 117μg	4.47% 18μg	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	22% 19.6mg	28.2% 25.4mg	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	39.7% 47.6μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	47.4% 0.43mg	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	37.7% 3mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	14% 0.32mg	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	22% 153mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.26% 158g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Green Peas VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Green Peas versus 7 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Green Peas vs Baked Potato Flesh:

• 7 ounces of Cooked Frozen Green Peas have more Vitamin A, 2.7 times more Vitamin B1, 4.8 times more Vitamin B2, 6.6 times more Vitamin B9 and 80 times more Vitamin K than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 3.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Baked Potato Flesh provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• Both Boiled and Drained Frozen Green Peas as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Green Peas vs Baked Potato Flesh:

• 7 ounces of Cooked Frozen Green Peas have 4.8 times more Calcium, 4.3 times more Iron, 1.7 times more Manganese, 1.5 times more Phosphorus, 14.4 times more Sodium and 2.3 times more Zinc than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 2 times more Copper and 3.6 times more Potassium than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Baked Potato Flesh contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Green Peas as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Green Peas have 2.6 times more Sugars, 3 times more Fiber and 2.6 times more Protein than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.5 times more Carbohydrate than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Baked Potato Flesh offer comparable quantities of Energy per seven ounces.
• Both Boiled and Drained Frozen Green Peas as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.