Comparing Nutrients in 100 grams Boiled Green Peas VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Green Peas	Baked White Potatoes	Recommended Dietary Allowance
Energy	2.9% 84kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	16.2% 21g	130g per day for Men 19-50 years
Sugars	8.18% 5.93g	2.1% 1.53g	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	0.57% 0.41g	0.5% 0.36g	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	% 0.13g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 5.2g	% 0.4g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	9.57% 5.36g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.6% 0.26mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2.02mg	9.55% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.06% 0.15mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	16.2% 0.21mg	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	15.8% 63μg	9.5% 38μg	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	15.8% 14mg	14% 12.6mg	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	0.93% 0.14mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.6% 26μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Baked White Potatoes	Recommended Dietary Allowance
Calcium	2.7% 27mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	14% 0.13mg	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	19.3% 1.54mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	8.2% 0.19mg	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	16.7% 117mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.04% 75.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Green Peas vs Baked White Potatoes:

• Boiled and Drained Green Peas have 40 times more Vitamin A, 5.4 times more Vitamin B1, 3.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B9 and 9.6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Vitamin B5 than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Baked Whole White Potatoes have similar amounts of Vitamin B6 and Vitamin C per 100 g.
• Both Boiled and Drained Green Peas as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Boiled Green Peas vs Baked White Potatoes:

• Boiled and Drained Green Peas have 2.7 times more Calcium, 1.4 times more Copper, 2.4 times more Iron, 1.4 times more Magnesium, 2.8 times more Manganese, 1.6 times more Phosphorus, 3.8 times more Selenium and 3.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Potassium than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Baked Whole White Potatoes have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Green Peas have 1.3 times more Omega 3, 3.9 times more Sugars, 2.6 times more Fiber and 2.6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Carbohydrate than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Baked Whole White Potatoes have similar amounts of Energy per 100 g.
• Both Boiled and Drained Green Peas as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.