Comparing Nutrients in 7 ounces Baked Potato Flesh VS Canned Green Peas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Canned Green Peas with Liquids	23%	5%	72%

Macro Nutrients

	Baked Potato Flesh	Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	6.36% 185kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	15% 19.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	8.76% 6.35g	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	NA	0.27% 0.2g	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 5.85g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	11.3% 6.33g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	16% 143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	9.92% 0.13mg	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	4.47% 18μg	14.4% 57.5μg	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	28.2% 25.4mg	21.6% 19.4mg	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	0.53% 0.079mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	27.3% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	24% 0.21mg	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	8.7% 0.69mg	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	22.8% 0.52mg	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	14% 99mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Canned Green Peas with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Canned Green Peas with Liquids:

• 7 ounces of Baked Potato Flesh have 1.7 times more Vitamin B3, 6.1 times more Vitamin B5, 4.6 times more Vitamin B6 and 1.3 times more Vitamin C than Canned Green Peas with Liquids.
• While 7 oz of Canned Green Peas Solids and Liquids contain more Vitamin A, 3.5 times more Vitamin B2, 3.2 times more Vitamin B9 and 55 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Green Peas with Liquids provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• 7 ounces of Canned Green Peas with Liquids have insufficient amounts of Vitamin B5
• Both Baked Potatoes Flesh no Salt as well as Canned Green Peas Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Canned Green Peas with Liquids:

• 7 ounces of Baked Potato Flesh have 2 times more Copper, 1.5 times more Magnesium and 3.9 times more Potassium than Canned Green Peas with Liquids.
• While 7 oz of Canned Green Peas Solids and Liquids contain 2.9 times more Iron, 1.6 times more Manganese, 4.3 times more Selenium and 2.4 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Green Peas with Liquids contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Canned Green Peas Solids and Liquids lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 1.8 times more Energy and 2.2 times more Carbohydrate than Canned Green Peas with Liquids.
• While 7 oz of Canned Green Peas Solids and Liquids contain 1.9 times more Sugars, 2.2 times more Fiber and 1.6 times more Protein than Baked Potatoes Flesh no Salt.
• 7 ounces of Canned Green Peas with Liquids provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Canned Green Peas Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.