Comparing Nutrients in 100 grams Snacks, peas, roasted, wasabi-flavored VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Baked Red Potatoes	Recommended Dietary Allowance
Energy	15% 432kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	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	48% 62.2g	15% 19.6g	130g per day for Men 19-50 years
Sugars	19.5% 14g	1.97% 1.43g	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	1.08% 0.78g	0.61% 0.44g	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	% 0.24g	% 0.55g	g per day for Men 19-50 years
Sucrose	% 12.7g	% 0.45g	g per day for Men 19-50 years
Fiber	10% 3.8g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	25% 14g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.06mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	16.3% 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	34.5% 138μg	6.75% 27μg	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	0% 0mg	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	15.4% 2.3mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.3μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	12.3% 123mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	49.3% 0.44mg	19.3% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	47.5% 3.8mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	54.5% 1.25mg	7.52% 0.17mg	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	38.6% 270mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	NA	55μg per day for Men 19-50 years
Sodium	20% 300mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.19% 6.93g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, peas, roasted, wasabi-flavored vs Baked Red Potatoes:

• Snacks, peas, roasted, wasabi-flavored have 77 times more Vitamin A, 8.5 times more Vitamin B1, 6.3 times more Vitamin B2, 3.2 times more Vitamin B3, 1.4 times more Vitamin B5, 2.6 times more Vitamin B6, 5.1 times more Vitamin B9, 28.9 times more Vitamin E and 18 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin C than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, peas, roasted, wasabi-flavored vs Baked Red Potatoes:

• Snacks, peas, roasted, wasabi-flavored have 13.7 times more Calcium, 2.6 times more Copper, 5.4 times more Iron, 3.6 times more Magnesium, 7.2 times more Manganese, 3.8 times more Phosphorus, 1.3 times more Potassium, 25 times more Sodium and 8.3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 11.1 times more Water than Snacks, peas, roasted, wasabi-flavored.

Comparison of macro-nutrients per 100 grams:

• Snacks, peas, roasted, wasabi-flavored have 5 times more Energy, 94.1 times more Fat, 132.3 times more Saturated Fat, 8.7 times more Omega 3, 37.1 times more Omega 6, 3.2 times more Carbohydrate, 9.9 times more Sugars, 1.8 times more Fructose, 2.1 times more Fiber and 6.1 times more Protein than Baked Whole Red Potatoes.
• Both Snacks, peas, roasted, wasabi-flavored as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.