Comparing Nutrients in 14 ounces Carrots VS Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Frozen Green Peas	26%	5%	69%

Macro Nutrients

	Carrots	Frozen Green Peas	Recommended Dietary Allowance
Energy	5.6% 163kcal	10.5% 306kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	41.6% 54g	130g per day for Men 19-50 years
Sugars	26% 19g	27.4% 20g	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	3% 2.2g	1.37% 0.99g	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	% 2.34g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 18.3g	g per day for Men 19-50 years
Fiber	29.2% 11g	47% 18g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	368% 3314μg	45.4% 409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	85.7% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	42.7% 6.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	43.4% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	52.6% 210μg	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	26% 23.4mg	79.4% 71.4mg	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	17.5% 2.6mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	92% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Frozen Green Peas	Recommended Dietary Allowance
Calcium	13% 131mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	54.7% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	58% 1.33mg	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	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	9.47% 350g	8.58% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Frozen Green Peas per 14 oz

Compare the macro and micronutrient content in 14 oz of Carrots versus 14 oz of Frozen Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Carrots vs Frozen Green Peas:

• 14 ounces of Carrots have 8.1 times more Vitamin A, 1.7 times more Vitamin B6 and 33 times more Vitamin E than Frozen Green Peas.
• While 14 oz of Frozen Green Peas, Unprepared contain 3.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 2.8 times more Vitamin B9, 3.1 times more Vitamin C and 2.1 times more Vitamin K than Raw Carrots.
• 14 ounces of Frozen Green Peas have insufficient amounts of Vitamin E
• Both Raw Carrots as well as Frozen Green Peas, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Carrots vs Frozen Green Peas:

• 14 ounces of Carrots have 1.5 times more Calcium and 2.1 times more Potassium than Frozen Green Peas.
• While 14 oz of Frozen Green Peas, Unprepared contain 2.8 times more Copper, 5.1 times more Iron, 2.2 times more Magnesium, 2.3 times more Manganese, 2.3 times more Phosphorus, 19 times more Selenium, 1.6 times more Sodium and 3.4 times more Zinc than Raw Carrots.
• Both Carrots and Frozen Green Peas contain similar levels of Water per 14 ounces.
• 14 ounces of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Green Peas, Unprepared contain 1.9 times more Energy, 16.5 times more Omega 3, 1.4 times more Carbohydrate, 1.6 times more Fiber and 5.6 times more Protein than Raw Carrots.
• Both Carrots and Frozen Green Peas offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Carrots as well as Frozen Green Peas, Unprepared provide inadequate amounts of Omega 6 in 14 ounces.