Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Boiled Green Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Green Peas with Salt	25%	2%	73%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Green Peas with Salt	Recommended Dietary Allowance
Energy	8.7% 252kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	NA	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	NA	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	24% 31g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	16.2% 11.8g	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	1.12% 0.81g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	NA	% 10.4g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	28.7% 11g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	NA	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	22.7% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	33% 0.43mg	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	NA	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	31.3% 28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43% 51.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Green Peas with Salt	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	NA	38% 0.34mg	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	12.4% 0.99mg	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	NA	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	NA	45.3% 1.04mg	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	NA	33% 232mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	NA	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	NA	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	3.65% 135g	4.18% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled Green Peas with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Boiled Green Peas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Roasted Potatoes with Salt vs Boiled Green Peas with Salt:

• 7 oz of Boiled and Drained Green Peas with Salt contain 8.4 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 Frozen Roasted Potatoes with Salt vs Boiled Green Peas with Salt:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.7 times more Potassium and 1.2 times more Sodium than Boiled Green Peas with Salt.
• While 7 oz of Boiled and Drained Green Peas with Salt contain 1.8 times more Calcium and 3.1 times more Iron than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.5 times more Energy and 1.7 times more Carbohydrate than Boiled Green Peas with Salt.
• While 7 oz of Boiled and Drained Green Peas with Salt contain 8.6 times more Sugars, 2.1 times more Fiber and 2.4 times more Protein than Frozen Roasted Potatoes with Salt.