Nutrition Comparison Tool
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Baked Russet Potatoes
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Cooked Snow Peas (Boiled, Drained)
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Cooked Yellow Sweet Corn (Boiled, Drained)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 8% DV 164 calories
  • Cooked Snow Peas (Boiled, Drained) 1 cup (x1) 3% DV 67 calories
  • Cooked Yellow Sweet Corn (Boiled, Drained) 1 ear small (5-1/2 inch to 6-1/2 inch long) (x1) 4% DV 85 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 0% DV 0.22g
  • Cooked Snow Peas (Boiled, Drained) 1 cup (x1) 0% DV 0.37g
  • Cooked Yellow Sweet Corn (Boiled, Drained) 1 ear small (5-1/2 inch to 6-1/2 inch long) (x1) 2% DV 1.3g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 13% DV 37.1g
  • Cooked Snow Peas (Boiled, Drained) 1 cup (x1) 4% DV 11.3g
  • Cooked Yellow Sweet Corn (Boiled, Drained) 1 ear small (5-1/2 inch to 6-1/2 inch long) (x1) 7% DV 18.7g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 9% DV 4.5g
  • Cooked Snow Peas (Boiled, Drained) 1 cup (x1) 10% DV 5.2g
  • Cooked Yellow Sweet Corn (Boiled, Drained) 1 ear small (5-1/2 inch to 6-1/2 inch long) (x1) 6% DV 3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 0% DV 0mg
  • Cooked Snow Peas (Boiled, Drained) 1 cup (x1) 0% DV 0mg
  • Cooked Yellow Sweet Corn (Boiled, Drained) 1 ear small (5-1/2 inch to 6-1/2 inch long) (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 0% DV 0.06g
  • Cooked Snow Peas (Boiled, Drained) 1 cup (x1) 0% DV 0.07g
  • Cooked Yellow Sweet Corn (Boiled, Drained) 1 ear small (5-1/2 inch to 6-1/2 inch long) (x1) 1% DV 0.18g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 14% DV 4g
  • Cooked Snow Peas (Boiled, Drained) 1 cup (x1) 16% DV 4.5g
  • Cooked Yellow Sweet Corn (Boiled, Drained) 1 ear small (5-1/2 inch to 6-1/2 inch long) (x1) 8% DV 2.1g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 4% DV 1.9g
  • Cooked Snow Peas (Boiled, Drained) 1 cup (x1) 13% DV 6.4g
  • Cooked Yellow Sweet Corn (Boiled, Drained) 1 ear small (5-1/2 inch to 6-1/2 inch long) (x1) 8% DV 4g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 10% DV 1.9mg
  • Cooked Snow Peas (Boiled, Drained) 1 cup (x1) 18% DV 3.2mg
  • Cooked Yellow Sweet Corn (Boiled, Drained) 1 ear small (5-1/2 inch to 6-1/2 inch long) (x1) 2% DV 0.4mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 2% DV 31.1mg
  • Cooked Snow Peas (Boiled, Drained) 1 cup (x1) 5% DV 67.2mg
  • Cooked Yellow Sweet Corn (Boiled, Drained) 1 ear small (5-1/2 inch to 6-1/2 inch long) (x1) 0% DV 2.7mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Baked Russet Potatoes 1 potato medium (2-1/4 inch to 3-1/4 inch dia.) (x1) 20% DV 951.5mg
  • Cooked Snow Peas (Boiled, Drained) 1 cup (x1) 8% DV 384mg
  • Cooked Yellow Sweet Corn (Boiled, Drained) 1 ear small (5-1/2 inch to 6-1/2 inch long) (x1) 4% DV 194mg
Comparison Table

Table Legend

  1. Baked Russet Potatoes
  2. Cooked Snow Peas (Boiled, Drained)
  3. Cooked Yellow Sweet Corn (Boiled, Drained)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 173 160 89
Calories
(%DV)		 164
(8%)		 67
(3%)		 85
(4%)
Fat (g)
(%DV)		 0.22
(0%)		 0.37
(0%)		 1.3
(2%)
Protein (g)
(%DV)		 4.5
(9%)		 5.2
(10%)		 3
(6%)
Carbohydrate (g)
(%DV)		 37.1
(13%)		 11.3
(4%)		 18.7
(7%)
Sugars (g)
(%DV)		 1.9
(4%)		 6.4
(13%)		 4
(8%)
Fiber (g)
(%DV)		 4
(14%)		 4.5
(16%)		 2.1
(8%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.06
(0%)		 0.07
(0%)		 0.18
(1%)
Net-Carbs (g) 33.1
6.8
16.5
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 173 160 89
Calcium (mg)
(%DV)		 31.1
(2%)		 67.2
(5%)		 2.7
(0%)
Iron, Fe (mg)
(%DV)		 1.9
(10%)		 3.2
(18%)		 0.4
(2%)
Potassium, K (mg)
(%DV)		 951.5
(20%)		 384
(8%)		 194
(4%)
Magnesium (mg)
(%DV)		 51.9
(12%)		 41.6
(10%)		 23.1
(6%)
Phosphorus, P (mg)
(%DV)		 122.8
(10%)		 88
(7%)		 68.5
(5%)
Sodium (mg)
(%DV)		 24.2
(1%)		 6.4
(0%)		 0.89
(0%)
Zinc, Zn (mg)
(%DV)		 0.61
(6%)		 0.59
(5%)		 0.55
(5%)
Copper, Cu (mg)
(%DV)		 0.19
(21%)		 0.12
(14%)		 0.04
(5%)
Manganese (mg)
(%DV)		 0.39
(17%)		 0.27
(12%)		 0.15
(6%)
Selenium, Se (mcg)
(%DV)		 0.87
(2%)		 1.1
(2%)		 0.18
(0%)
Fluoride, F (mcg)
(%AI)		 78.2
(2%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 173 160 89
Vitamin A, RAE (mcg)
(%DV)		 1.7
(0%)		 83.2
(9%)		 11.6
(1%)
Vitamin C (mg)
(%DV)		 14.4
(16%)		 76.6
(85%)		 4.9
(5%)
Thiamin (B1) (mg)
(%DV)		 0.12
(10%)		 0.2
(17%)		 0.08
(7%)
Riboflavin (B2) (mg)
(%DV)		 0.08
(6%)		 0.12
(9%)		 0.05
(4%)
Niacin (B3) (mg)
(%DV)		 2.3
(15%)		 0.86
(5%)		 1.5
(9%)
Vitamin B5 (PA) (mg)
(%DV)		 0.66
(13%)		 1.1
(22%)		 0.7
(14%)
Vitamin B6 (mg)
(%DV)		 0.61
(36%)		 0.23
(14%)		 0.12
(7%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 45
(11%)		 46.4
(12%)		 20.5
(5%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 45
(11%)		 46.4
(12%)		 20.5
(5%)
Folate DFE (mcg)
(%)		 45
(11%)		 46.4
(12%)		 20.5
(5%)
Choline (mg)
(%DV)		 26
(5%)		 27.8
(5%)		 25.9
(5%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 10.4
(0%)		 955.2
(9%)		 58.7
(1%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 67.2
(0%)		 20.5
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 143.3
(1%)
Vitamin A, IU (IU) 17.3 1648 234.1
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 32.9
1123.2
806.3
Vitamin E (mg)
(%DV)		 0.12
(1%)		 0.62
(4%)		 0.08
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 3.5
(3%)		 40
(33%)		 0.36
(0%)
Vitamin K1 (mcg) 0
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 173 160 89
Water (g) 128.8
142.3
65.3
Ash (g) 2
0.86
0.63
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -15.07
-4.25
-0.71
  Carbohydrates
Food # 1 2 3
Weight (g) 173 160 89
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.67
--
2.4
Glucose (Dextrose) (g) 0.64
--
0.75
Fructose (g) 0.55
--
0.7
Lactose (g) 0
--
0
Maltose (g) 0
--
0.15
Galactose (g) 0
--
0
Starch (g) 30.2
--
6.4
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 173 160 89
Monounsaturated Fats (g) 0.005
0.037
0.333
Polyunsaturated Fats (g) 0.093
0.16
0.537
Omega 3s (g)
(%AI)		 0.022
(1%)		 0.024
(2%)		 0.016
(1%)
Omega 6s (g)
(%AI)		 0.071
(0%)		 0.136
(1%)		 0.522
(3%)
Omega 3 to Omega 6 Ratio 0.32
0.18
0.03
Omega 6 to Omega 3 Ratio 3.15
5.67
32.56
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0.002
0
0
Lauric Acid (12:0) (g) 0.007
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.002
0.003
0
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.036
0.061
0.165
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.009
0.005
0.011
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.002
0
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.002
0.037
0.333
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.071
0.136
0.522
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.022
0.024
0.016
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 173 160 89
Essential  
Histidine (mg)
(%RDI)		 76
(11%)		 32
(5%)		 81
(12%)
Isoleucine (mg)
(%RDI)		 147
(11%)		 301
(21%)		 118
(8%)
Leucine (mg)
(%RDI)		 216
(8%)		 427
(16%)		 319
(12%)
Lysine (mg)
(%RDI)		 237
(11%)		 376
(18%)		 125
(6%)
Methionine (mg)
(%RDI)		 71
(10%)		 21
(3%)		 61
(8%)
Phenylalanine (mg)
(%RDI)		 180
(21%)		 168
(19%)		 138
(16%)
Threonine (mg)
(%RDI)		 149
(14%)		 184
(18%)		 118
(11%)
Tryptophan (mg)
(%RDI)		 47
(17%)		 51
(18%)		 20
(7%)
Valine (mg)
(%RDI)		 227
(12%)		 510
(28%)		 170
(9%)
Conditional  
Arginine (mg) 225
251
120
Cystine (mg)
(%RDI)		 54
(19%)		 59
(21%)		 24
(8%)
Glycine (mg) 126
134
117
Proline (mg) 140
117
268
Tyrosine (mg)
(%RDI)		 107
(12%)		 184
(21%)		 112
(13%)
Non-Essential  
Alanine (mg) 138
109
271
Aspartic acid (mg) 1064
427
224
Betaine (mg) 0.35
--
--
Glutamic acid (mg) 779
837
583
Hydroxyproline (mg) --
--
--
Serine (mg) 164
234
141
Data Source
Baked Russet Potatoes
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Snow Peas (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Yellow Sweet Corn (Boiled, Drained)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.