Comparing Nutrients in 100 calories Cooked Frozen Green Peas VS Canned Carrots with Salt

Weight per 100 calories

• Cooked Frozen Green Peas: 128g
• Canned Carrots with Salt: 400g

Cooked Frozen Green Peas have 3.1 times more energy per 100g than Canned Carrots with Salt. It has average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 100 calories - Cooked Frozen Green Peas or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Frozen Green Peas	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.92% 0.031g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	17% 22g	130g per day for Men 19-50 years
Sugars	7.8% 5.64g	13.7% 9.9g	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	0.23% 0.17g	NA	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 5.2g	NA	g per day for Men 19-50 years
Fiber	15% 5.77g	15.8% 6g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	4.57% 2.56g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	15% 135μg	248% 2232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.86% 0.13mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.64% 0.18mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	34.5% 0.45mg	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	19% 75.6μg	9% 36μg	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	14% 12.7mg	12% 11mg	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	0.26% 0.038mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	32.7% 39.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	3.08% 30.8mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	46.2% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	24.4% 1.95mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	6.7% 28.2mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	78.3% 1.8mg	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	14% 99mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	4.15% 141mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	2.33% 1.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	64.5% 968mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	2.76% 102g	10% 372g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Frozen Green Peas vs Canned Carrots with Salt:

• Boiled and Drained Frozen Green Peas have 5 times more Vitamin B1 and 2.1 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 16.6 times more Vitamin A, 3 times more Vitamin B5, 3.1 times more Vitamin B6, 77 times more Vitamin E and 1.3 times more Vitamin K than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Drained Canned Carrots with Salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin C per 100 kcal.
• Both Boiled and Drained Frozen Green Peas as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Frozen Green Peas vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 3.3 times more Calcium, 3.1 times more Copper, 1.3 times more Iron, 5 times more Manganese, 5.1 times more Potassium, 10.5 times more Sodium and 3.6 times more Water than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Drained Canned Carrots with Salt have similar amounts of Magnesium, Phosphorus, Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Frozen Green Peas have 2.6 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.4 times more Omega 3, 2.3 times more Omega 6 and 1.8 times more Sugars than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Drained Canned Carrots with Salt have similar amounts of Energy, Carbohydrate and Fiber per 100 kcal.
• Both Boiled and Drained Frozen Green Peas as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.