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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Baked Potato Skin	Split Green Peas	Recommended Dietary Allowance
Energy	6.83% 198kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	5.04% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	4.33% 3.14g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 2.7g	g per day for Men 19-50 years
Fiber	20.8% 7.9g	58.4% 22g	38g per day for Men 19-50 years
Protein	7.66% 4.3g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	10.8% 0.14mg	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	5.5% 22μg	3.75% 15μg	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% 13.5mg	2% 1.8mg	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	0.27% 0.04mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Split Green Peas	Recommended Dietary Allowance
Calcium	3.4% 34mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	90% 0.81mg	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	88% 7.04mg	59% 4.73mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	51.7% 1.2mg	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	14.4% 101mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	25% 852mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.23% 8.7g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Baked Potato Skin have 4.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 7.5 times more Vitamin C than Split Green Peas.
• While 100 g of Raw Split Green Peas contain 5.9 times more Vitamin B1, 2.3 times more Vitamin B2 and 9.4 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Split Green Peas provide similar amounts of Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Baked Potato Skin as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Baked Potato Skin have 1.5 times more Iron than Split Green Peas.
• While 100 g of Raw Split Green Peas contain 1.4 times more Calcium, 1.5 times more Magnesium, 1.9 times more Manganese, 3.3 times more Phosphorus, 1.5 times more Potassium, 15.3 times more Selenium and 7.1 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Split Green Peas contain similar levels of Copper per 100 grams.
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Split Green Peas contain 1.8 times more Energy, 38.9 times more Fat, 16.3 times more Omega 3, 26.8 times more Omega 6, 1.3 times more Carbohydrate, 2.2 times more Sugars, 2.8 times more Fiber and 5.4 times more Protein than Baked Potato Skin.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6