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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Seasoned Canned Green Peas with Liquids	24%	5%	71%

Macro Nutrients

	Baked White Potatoes	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	6.3% 183kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	14% 18.4g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	8.56% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	15% 0.19mg	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	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	27.8% 25mg	25.4% 23mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	2% 20mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	22% 0.2mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	23% 0.53mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	33.6% 504mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.64% 172g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 2.2 times more Vitamin B3, 4.3 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Seasoned Canned Green Peas with Liquids.
• While Seasoned Canned Green Peas with Liquids contain 22 times more Vitamin A, 2 times more Vitamin B1 and 1.7 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Seasoned Canned Green Peas with Liquids have similar amounts of Vitamin C per 7 oz.
• Both Baked Whole White Potatoes as well as Seasoned Canned Green Peas with Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Baked Whole White Potatoes have 1.3 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus and 4.5 times more Potassium than Seasoned Canned Green Peas with Liquids.
• While Seasoned Canned Green Peas with Liquids contain 1.5 times more Calcium, 1.9 times more Iron, 1.4 times more Manganese, 2.6 times more Selenium, 36.3 times more Sodium and 1.9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Seasoned Canned Green Peas with Liquids have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.8 times more Energy and 2.3 times more Carbohydrate than Seasoned Canned Green Peas with Liquids.
• While Seasoned Canned Green Peas with Liquids contain 1.6 times more Omega 3 and 1.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Seasoned Canned Green Peas with Liquids have similar amounts of Fiber per 7 oz.
• Both Baked Whole White Potatoes as well as Seasoned Canned Green Peas with Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.