Comparing Nutrients in 100 calories Boiled Green Peas VS Boiled Carrots

Weight per 100 calories

• Boiled Green Peas: 119g
• Boiled Carrots: 286g

Boiled Green Peas have 2.4 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 100 calories - Boiled Green Peas or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Green Peas	Boiled Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.046g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.098g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	18% 23.5g	130g per day for Men 19-50 years
Sugars	9.74% 7.06g	13.6% 9.86g	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	0.67% 0.49g	1.4% 1.03g	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	% 0.15g	% 1.14g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 7.7g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	270% 2434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	9.67% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.64% 0.18mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.8% 0.26mg	33.6% 0.44mg	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	18.8% 75μg	10% 40μg	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	18.8% 17mg	11.4% 10.3mg	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	1.1% 0.17mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.7% 31μg	32.6% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.2% 32mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	5.4% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.4% 136μg	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	23% 1.83mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	19.3% 0.44mg	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	20% 139mg	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	9.5% 323mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	4.1% 2.26μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.57mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	2.5% 93g	6.96% 258g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Green Peas vs Boiled Carrots:

• Boiled and Drained Green Peas have 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 51.1 times more Vitamin A, 3.6 times more Vitamin B5, 1.7 times more Vitamin B6, 17.7 times more Vitamin E and 1.3 times more Vitamin K than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Green Peas vs Boiled Carrots:

• Boiled and Drained Green Peas have 4.2 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus and 2.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Calcium, 2.1 times more Potassium, 46.4 times more Sodium and 2.8 times more Water than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Boiled and Drained Carrots have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Green Peas have 7.9 times more Omega 3 and 2.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.5 times more Omega 6, 1.3 times more Carbohydrate, 1.4 times more Sugars, 2.1 times more Fructose and 1.3 times more Fiber than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Boiled and Drained Carrots have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Green Peas as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.