Comparing Nutrients in 7 ounces Baked White Potatoes VS Canned Green Peas

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Green Peas	25%	4%	71%

Macro Nutrients

	Baked White Potatoes	Canned Green Peas	Recommended Dietary Allowance
Energy	6.3% 183kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	19.2% 25g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	11.4% 8.26g	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	0.99% 0.71g	0.36% 0.26g	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	% 1.25g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 7.6g	g per day for Men 19-50 years
Fiber	11% 4.17g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	15.7% 8.77g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Green Peas	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	9.08% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	9.77% 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	19% 75.4μg	22% 87.3μg	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	21% 19mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	35.4% 42.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Green Peas	Recommended Dietary Allowance
Calcium	2% 20mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	18% 0.16mg	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	16% 1.27mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	26% 0.6mg	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	21.3% 149mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.4% 162g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Canned Green Peas:

• Baked Whole White Potatoes have 2.1 times more Vitamin B3, 3 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.3 times more Vitamin C than Canned Green Peas Solids.
• While Canned Green Peas Solids contain 27 times more Vitamin A, 2.5 times more Vitamin B1, 1.8 times more Vitamin B2 and 7.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Green Peas Solids have similar amounts of Vitamin B9 per 7 oz.
• Both Baked Whole White Potatoes as well as Canned Green Peas Solids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Canned Green Peas:

• Baked Whole White Potatoes have 1.5 times more Copper, 1.6 times more Magnesium and 3.1 times more Potassium than Canned Green Peas Solids.
• While Canned Green Peas Solids contain 2 times more Calcium, 1.5 times more Iron, 1.6 times more Manganese, 3.4 times more Selenium and 2 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Canned Green Peas Solids have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.3 times more Energy and 1.7 times more Carbohydrate than Canned Green Peas Solids.
• While Canned Green Peas Solids contain 2.1 times more Omega 3, 2.7 times more Sugars, 2 times more Fiber and 2.1 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Canned Green Peas Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.