Comparing Nutrients in 7 ounces Green Peas VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Green Peas	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	5.54% 161kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.7g	42% 54.6g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	0.79% 0.58g	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	1.07% 0.77g	0% 0g	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	% 0.24g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 9.9g	% 0.34g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	12% 4.56g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.13% 0.21mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.8% 0.34mg	26.3% 0.34mg	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	32.2% 129μg	11% 43.7μg	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	88% 79.4mg	26% 23.4mg	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	1.7% 0.26mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49.2μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	32% 0.29mg	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	36.5% 2.9mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	35.4% 0.81mg	19% 0.43mg	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	30.6% 214mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.23% 156g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Peas VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Green Peas versus 7 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Green Peas vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Green Peas have more Vitamin A, 2.2 times more Vitamin B1, 4.3 times more Vitamin B2, 3 times more Vitamin B9, 3.4 times more Vitamin C and 10.8 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.7 times more Vitamin B5 than Raw Green Peas.
• Both Green Peas and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Green Peas as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Green Peas vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Green Peas have 1.9 times more Calcium, 1.2 times more Copper, 2 times more Iron, 1.9 times more Manganese, 18 times more Selenium, 3.1 times more Zinc and 1.3 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Potassium and 78.2 times more Sodium than Raw Green Peas.
• Both Green Peas and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium and Phosphorus per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Peas have 1.9 times more Omega 3, 19.6 times more Sugars, 2.5 times more Fiber and 2.2 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Energy, 12.8 times more Fat, 15.2 times more Saturated Fat and 1.9 times more Carbohydrate than Raw Green Peas.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Raw Green Peas as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in seven ounces.