Comparing Nutrients in 7 ounces Canned Peas, Green (includes Baby And Lesuer Types), Unprepared VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	25%	10%	65%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Baked Potato Flesh	Recommended Dietary Allowance
Energy	4.65% 135kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	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	17.3% 22.5g	33% 42.8g	130g per day for Men 19-50 years
Sugars	8.2% 5.93g	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	0.14% 0.099g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 5.16g	NA	g per day for Men 19-50 years
Fiber	25.6% 9.72g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	16% 8.87g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	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	15.4% 61.5μg	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	9.26% 8.33mg	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	5.03% 0.75mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	23.4% 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	29.3% 2.34mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	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	19% 133mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	36% 542mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Peas, Green (includes Baby And Lesuer Types), Unprepared VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared 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 Canned Peas, Green (includes Baby And Lesuer Types), Unprepared vs Baked Potato Flesh:

• 7 ounces of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared have more Vitamin A, 2.5 times more Vitamin B2, 3.4 times more Vitamin B9, 9.5 times more Vitamin E and 122.7 times more Vitamin K than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.4 times more Vitamin B3, 2.3 times more Vitamin B5, 5.4 times more Vitamin B6 and 3 times more Vitamin C than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared and Baked Potato Flesh provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Peas, Green (includes Baby And Lesuer Types), Unprepared vs Baked Potato Flesh:

• 7 ounces of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared have 4.6 times more Calcium, 3.4 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 5.7 times more Selenium, 54.6 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, 1.4 times more Magnesium and 3.7 times more Potassium than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared and Baked Potato Flesh contain similar levels of Water per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared have 7.1 times more Omega 3, 1.8 times more Sugars, 3.3 times more Fiber and 2.3 times more Protein than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.4 times more Energy and 1.9 times more Carbohydrate than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in seven ounces.