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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Split Green Peas	Recommended Dietary Allowance
Energy	8.7% 252kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	7.96% 7.7g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	NA	20.2% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	94% 122g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	8.6% 6.23g	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% 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	NA	% 0.87g	g per day for Men 19-50 years
Sucrose	NA	% 5.34g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	116% 44g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Split Green Peas	Recommended Dietary Allowance
Vitamin A	NA	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	21.4% 0.28mg	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	7.44% 29.8μg	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	3.97% 3.57mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26.3% 31.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Split Green Peas	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	NA	178% 1.6mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	NA	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	NA	103% 2.36mg	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	95% 663mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	NA	38.6% 21.2μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	NA	63% 6.93mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.47% 17.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Split Green Peas 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 Split Green Peas:

• Both Frozen Roasted Potatoes with Salt and Raw Split Green Peas have similar amounts of vitamins per 7 oz
• 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 Split Green Peas:

• 7 ounces of Frozen Roasted Potatoes with Salt have 59.6 times more Sodium than Split Green Peas.
• While 7 oz of Raw Split Green Peas contain 3.1 times more Calcium, 9.5 times more Iron and 1.9 times more Potassium 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 oz of Raw Split Green Peas contain 2.9 times more Energy, 2.1 times more Fat, 2.4 times more Carbohydrate, 4.6 times more Sugars, 8.5 times more Fiber and 10.4 times more Protein than Frozen Roasted Potatoes with Salt.