Comparing Nutrients in 100 calories Split Green PeasVS Baked Red Potatoes

Weight per 100 calories

Split Green Peas

27.5g

Baked Red Potatoes

115g

Split Green Peas have 4.2 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 100 calories - Split Green Peas or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Split Green Peas

25%

66%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Split Green Peasvs Baked Red Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.1%1.07g

Fat

0.18%0.17g

1.07 gvs0.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.35%0.11g

Saturated Fat

0.14%0.046g

0.11 gvs0.046 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.8%0.045g

Omega 3

1.08%0.017g

0.045 gvs0.017 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.4%0.24g

Omega 6

0.33%0.056g

0.24 gvs0.056 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13%17g

Carbohydrate

17.3%22.5g

17 gvs22.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.2%0.86g

Sugars

2.27%1.64g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.86 gvs1.64 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

0.7%0.51g

≤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]

0 gvs0.51 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.12g

Glucose

%0.63g

0.12 gvs0.63 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.74g

Sucrose

%0.52g

0.74 gvs0.52 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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16%6.1g

Fiber

5.44%2.07g

6.1 gvs2.07 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.3%6.35g

Protein

4.72%2.64g

6.35 gvs2.64 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Split Green Peasvs Baked Red Potatoes

0.21%1.92μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

1.92 μgvs1.15 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.5%0.2mg

Vitamin B1

6.9%0.083mg

Thiamine

0.2 mgvs0.083 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.16%0.067mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.067 mgvs0.057 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.2%0.99mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

0.99 mgvs1.83 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.3%0.26mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.26 mgvs0.39 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.96%0.038mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.038 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.03%4.12μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

4.12 μgvs31 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.55%0.49mg

Vitamin C

16%14.5mg

Ascorbic acid

0.49 mgvs14.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.22%0.033mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

0.033 mgvs0.092 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.64%4.37μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

4.37 μgvs3.2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Split Green Peasvs Baked Red Potatoes

1.26%12.6mg

Calcium

1.03%10.3mg

12.6 mgvs10.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24.7%0.22mg

Copper

22.2%0.2mg

0.22 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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16.2%1.3mg

Iron

10%0.8mg

1.3 mgvs0.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.12%17.3mg

Magnesium

7.66%32mg

17.3 mgvs32 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14.2%0.33mg

Manganese

8.65%0.2mg

0.33 mgvs0.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13%92mg

Phosphorus

12%82.8mg

92 mgvs82.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.9%234mg

Potassium

18.4%626mg

234 mgvs626 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.34%2.94μg

Selenium

2.94 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.092%1.37mg

Sodium

0.92%13.8mg

1.37 mgvs13.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.7%0.96mg

Zinc

4.18%0.46mg

0.96 mgvs0.46 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.065%2.4g

Water

2.4%88g

2.4 gvs88 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Split Green Peas vs Baked Red Potatoes:

Raw Split Green Peas have 2.4 times more Vitamin B1 and 1.4 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 6.3 times more Vitamin B6, 7.5 times more Vitamin B9 and 29.3 times more Vitamin C than Raw Split Green Peas.
Both Raw Split Green Peas and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 100 kcal.
Both Raw Split Green Peas as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Split Green Peas vs Baked Red Potatoes:

Raw Split Green Peas have 1.2 times more Calcium, 1.6 times more Iron, 1.6 times more Manganese and 2.1 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.9 times more Magnesium, 2.7 times more Potassium and 36.9 times more Water than Raw Split Green Peas.
Both Raw Split Green Peas and Baked Whole Red Potatoes have similar amounts of Copper and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Split Green Peas have 6.2 times more Fat, 2.6 times more Omega 3, 4.2 times more Omega 6, 2.9 times more Fiber and 2.4 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate and 1.9 times more Sugars than Raw Split Green Peas.
Both Raw Split Green Peas and Baked Whole Red Potatoes have similar amounts of Energy per 100 kcal.
Both Raw Split Green Peas as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Split Green PeasVS Boiled Split PeasBaked Red PotatoesVS Boiled Split PeasSplit Green PeasVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Split Green PeasVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Split Green Peas or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: