Comparing Nutrients in 100 calories Green Peas VS Frozen Carrots

Weight per 100 calories

• Green Peas: 124g
• Frozen Carrots: 278g

Green Peas have 2.3 times more energy per 100g than Frozen Carrots. It has average energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Green Peas	Frozen Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	2.95% 0.047g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	4.04% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	17% 22g	130g per day for Men 19-50 years
Sugars	9.66% 7g	18.2% 13.2g	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	0.66% 0.48g	1.2% 0.86g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 6.16g	% 11.3g	g per day for Men 19-50 years
Fiber	18.5% 7.04g	24% 9.17g	38g per day for Men 19-50 years
Protein	12% 6.7g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	5.2% 47μg	219% 1972μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	7.9% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	8.06% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.57% 0.13mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	20.3% 0.26mg	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	20% 80.2μg	6.94% 27.8μg	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	55% 49.4mg	7.7% 6.94mg	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	1.07% 0.16mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	40.7% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Frozen Carrots	Recommended Dietary Allowance
Calcium	3.1% 31mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	23% 0.21mg	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	22.7% 1.8mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	9.7% 40.7mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	20.7% 0.48mg	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	19% 133mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	8.86% 301mg	19% 653mg	3400mg per day for Men 19-50 years
Selenium	4.04% 2.22μg	3.54% 1.94μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.17mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	8.33% 0.92mg	11mg per day for Men 19-50 years
Water	2.63% 97g	6.76% 250g	3700g per day for Men 19-50 years

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

• Raw Green Peas have 2.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B3, 2.9 times more Vitamin B9 and 7.1 times more Vitamin C than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 42 times more Vitamin A, 4 times more Vitamin B5, 1.3 times more Vitamin B6, 9.9 times more Vitamin E and 1.6 times more Vitamin K than Raw Green Peas.
• Both Raw Green Peas as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Green Peas have 1.5 times more Iron, 1.2 times more Magnesium, 1.5 times more Phosphorus and 1.7 times more Zinc than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 3.2 times more Calcium, 2.2 times more Potassium, 30.6 times more Sodium and 2.6 times more Water than Raw Green Peas.
• Both Raw Green Peas and Frozen Carrots, Unprepared have similar amounts of Copper, Manganese and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Green Peas have 3.1 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 2.6 times more Fat, 3.7 times more Omega 6, 1.9 times more Sugars, 1.8 times more Fructose and 1.3 times more Fiber than Raw Green Peas.
• Both Raw Green Peas and Frozen Carrots, Unprepared have similar amounts of Energy, Omega 3 and Carbohydrate per 100 kcal.
• Both Raw Green Peas as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.