Comparing Nutrients in 100 grams Frozen Green Peas VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Frozen Green Peas	Baked Potato Skin	Recommended Dietary Allowance
Energy	2.66% 77kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	35.4% 46g	130g per day for Men 19-50 years
Sugars	6.9% 5g	1.93% 1.4g	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	0.34% 0.25g	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	% 0.08g	NA	g per day for Men 19-50 years
Sucrose	% 4.6g	NA	g per day for Men 19-50 years
Fiber	12% 4.5g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	11.4% 103μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.6% 0.26mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.72mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	47.2% 0.61mg	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	13.3% 53μg	5.5% 22μg	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	20% 18mg	15% 13.5mg	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	0.13% 0.02mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Baked Potato Skin	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	91% 0.82mg	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% 1.53mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	26.8% 0.62mg	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	11.7% 82mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	3.45% 1.9μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	7.2% 108mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	7.45% 0.82mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.16% 80g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Green Peas VS Baked Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Green Peas versus 100 g of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Green Peas vs Baked Potato Skin:

• 100 grams of Frozen Green Peas have 103 times more Vitamin A, 2.1 times more Vitamin B1, 2.4 times more Vitamin B9, 1.3 times more Vitamin C and 16.4 times more Vitamin K than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 1.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 7.4 times more Vitamin B6 than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas and Baked Potato Skin provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Green Peas, Unprepared as well as Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Frozen Green Peas vs Baked Potato Skin:

• 100 grams of Frozen Green Peas have 2.7 times more Selenium, 5.1 times more Sodium, 1.7 times more Zinc and 1.7 times more Water than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 1.5 times more Calcium, 6.6 times more Copper, 4.6 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese and 3.7 times more Potassium than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas and Baked Potato Skin contain similar levels of Phosphorus per 100 grams.
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Green Peas have 3.3 times more Omega 3, 3.6 times more Sugars and 1.2 times more Protein than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 2.6 times more Energy, 3.4 times more Carbohydrate and 1.8 times more Fiber than Frozen Green Peas, Unprepared.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Frozen Green Peas, Unprepared as well as Baked Potato Skin provide inadequate amounts of Omega 6 in 100 grams.