Comparing Nutrients in 300 calories Baked White PotatoesVS Frozen Peas And Carrots

Weight per 300 calories

Baked White Potatoes

326g

Frozen Peas And Carrots

566g

Baked White Potatoes have 1.7 times more energy per 100g than Frozen Peas And Carrots. It has average energy density when compared to other foods. Frozen Peas And Carrots, Unprepared having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Frozen Peas And Carrots?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Frozen Peas And Carrots

22%

71%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Frozen Peas And Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.5%0.49g

Fat

2.74%2.66g

0.49 gvs2.66 g

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

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0.41%0.13g

Saturated Fat

1.5%0.48g

0.13 gvs0.48 g

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

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3.06%0.049g

Omega 3

14%0.23g

0.049 gvs0.23 g

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

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0.94%0.16g

Omega 6

6.03%1.02g

0.16 gvs1.02 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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53%68.7g

Carbohydrate

48.5%63g

68.7 gvs63 g

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

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6.9%5g

Sugars

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

5 gvsNA g

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

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1.6%1.17g

Fructose

≤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]

1.17 gvsNA g

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

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%2.05g

Glucose

2.05 gvsNA g

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

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%1.3g

Sucrose

1.3 gvsNA g

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

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18%6.85g

Fiber

50.6%19.2g

6.85 gvs19.2 g

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

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12.2%6.85g

Protein

34.4%19.2g

6.85 gvs19.2 g

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

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Vitamins

Baked White Potatoesvs Frozen Peas And Carrots

0.36%3.26μg

Vitamin A

299%2689μg

RAE, retinol activity equivalents

3.26 μgvs2689 μg

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

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13%0.16mg

Vitamin B1

89.6%1.08mg

Thiamine

0.16 mgvs1.08 mg

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

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10.8%0.14mg

Vitamin B2

35.3%0.46mg

Riboflavin

0.14 mgvs0.46 mg

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

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31%5mg

Vitamin B3

50%8mg

Niacin, nicotinic acid, niacinamide

5 mgvs8 mg

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

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25%1.25mg

Vitamin B5

22.5%1.13mg

Pantothenic acid

1.25 mgvs1.13 mg

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

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53%0.69mg

Vitamin B6

44%0.57mg

Pyridoxine

0.69 mgvs0.57 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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31%124μg

Vitamin B9

51%204μg

Folates and Folic Acid

124 μgvs204 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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45.7%41mg

Vitamin C

70.4%63.4mg

Ascorbic acid

41 mgvs63.4 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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0.87%0.13mg

Vitamin E

Tocopherols and Tocotrienols

0.13 mgvsNA mg

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

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7.34%8.8μg

Vitamin K

Phytomenadione or phylloquinone

8.8 μgvsNA μg

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

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Minerals

Baked White Potatoesvs Frozen Peas And Carrots

3.26%32.6mg

Calcium

15.3%153mg

32.6 mgvs153 mg

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

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46%0.41mg

Copper

56%0.5mg

0.41 mgvs0.5 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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26%2.1mg

Iron

77%6.17mg

2.1 mgvs6.17 mg

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

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21%88mg

Magnesium

24.3%102mg

88 mgvs102 mg

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

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26.8%0.62mg

Manganese

58%1.33mg

0.62 mgvs1.33 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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35%245mg

Phosphorus

48.5%340mg

245 mgvs340 mg

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

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52%1774mg

Potassium

32.3%1098mg

1774 mgvs1098 mg

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

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2.96%1.63μg

Selenium

12.3%6.8μg

1.63 μgvs6.8 μg

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

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1.52%23mg

Sodium

30%447mg

23 mgvs447 mg

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

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10.4%1.14mg

Zinc

26.8%2.94mg

1.14 mgvs2.94 mg

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

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6.65%246g

Water

13%478g

246 gvs478 g

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

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Lets compare vitamin content per 300 calories of Baked White Potatoes vs Frozen Peas And Carrots:

Baked Whole White Potatoes have 1.2 times more Vitamin B6 than Frozen Peas And Carrots, Unprepared.
While Frozen Peas And Carrots, Unprepared contain 824.5 times more Vitamin A, 6.9 times more Vitamin B1, 3.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.5 times more Vitamin C than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Frozen Peas And Carrots, Unprepared have similar amounts of Vitamin B5 per 300 kcal.
Both Baked Whole White Potatoes as well as Frozen Peas And Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Frozen Peas And Carrots:

Baked Whole White Potatoes have 1.6 times more Potassium than Frozen Peas And Carrots, Unprepared.
While Frozen Peas And Carrots, Unprepared contain 4.7 times more Calcium, 3 times more Iron, 2.2 times more Manganese, 1.4 times more Phosphorus, 4.2 times more Selenium, 19.6 times more Sodium, 2.6 times more Zinc and 1.9 times more Water than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Frozen Peas And Carrots, Unprepared have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Peas And Carrots, Unprepared contain 4.6 times more Omega 3, 6.4 times more Omega 6, 2.8 times more Fiber and 2.8 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Frozen Peas And Carrots, Unprepared have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Baked Whole White Potatoes as well as Frozen Peas And Carrots, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesFrozen Peas And CarrotsVS Baked Red PotatoesBaked White PotatoesVS Cooked Frozen Peas And CarrotsFrozen Peas And CarrotsVS Cooked Frozen Peas And Carrots

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Frozen Peas And Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Frozen Peas And Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: