Comparing Nutrients in 7 ounces Canned Peas, Green (includes Baby And Lesuer Types), Unprepared VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	25%	10%	65%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.65% 135kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	8.2% 5.93g	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	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	16% 8.87g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	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	15.4% 61.5μg	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	9.26% 8.33mg	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	5.03% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	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	29.3% 2.34mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	NA	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	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	19% 133mg	NA	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	NA	55μg per day for Men 19-50 years
Sodium	36% 542mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	NA	11mg per day for Men 19-50 years
Water	4.4% 163g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Peas, Green (includes Baby And Lesuer Types), Unprepared VS Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt:

• 7 ounces of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared have 2.5 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 Canned Peas, Green (includes Baby And Lesuer Types), Unprepared vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared have 1.5 times more Calcium, 2.4 times more Iron and 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 4.2 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 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 Canned Peas, Green (includes Baby And Lesuer Types), Unprepared have 4.3 times more Sugars, 1.9 times more Fiber and 2 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.9 times more Energy and 2.3 times more Carbohydrate than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.