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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	25%	10%	65%

Macro Nutrients

	Baked Red Potatoes	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Energy	5.95% 173kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	8.2% 5.93g	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	1.2% 0.87g	0.14% 0.099g	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	% 1.1g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 5.16g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	16% 8.87g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	9.5% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	8.55% 0.11mg	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	13.4% 53.6μg	15.4% 61.5μg	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	27.8% 25mg	9.26% 8.33mg	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	1.06% 0.16mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Calcium	1.8% 18mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	23.4% 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	17.4% 1.4mg	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	18.4% 0.42mg	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	20.4% 143mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	6.2% 210mg	3400mg per day for Men 19-50 years
Selenium	NA	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	36% 542mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.4% 163g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Canned Peas, Green (includes Baby And Lesuer Types), Unprepared:

• Baked Whole Red Potatoes have 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 3.8 times more Vitamin B6 and 3 times more Vitamin C than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• While Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids contain 43 times more Vitamin A, 1.5 times more Vitamin B1, 4.8 times more Vitamin E and 13.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have similar amounts of Vitamin B2 and Vitamin B9 per 7 oz.
• Both Baked Whole Red Potatoes as well as Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Baked Whole Red Potatoes have 1.6 times more Copper, 1.6 times more Magnesium and 5.1 times more Potassium than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• While Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids contain 2.6 times more Calcium, 1.7 times more Iron, 22.8 times more Sodium and 1.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have similar amounts of Manganese, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole Red Potatoes have 1.3 times more Energy and 1.7 times more Carbohydrate than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• While Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids contain 4.7 times more Omega 3, 6.2 times more Omega 6, 2.1 times more Sugars, 2.7 times more Fiber and 1.9 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.