Comparing Nutrients in 14 ounces Cooked Frozen Peas And Carrots VS Canned Peas And Onions with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Peas And Carrots	22%	7%	71%
Canned Peas And Onions with Liquids	26%	7%	67%

Macro Nutrients

	Cooked Frozen Peas And Carrots	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Energy	6.57% 191kcal	6.98% 202kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	26% 34g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	32.4% 12.3g	24% 9.13g	38g per day for Men 19-50 years
Protein	22% 12.3g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Carrots	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Vitamin A	210% 1889μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.4% 0.89mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	58.6% 0.76mg	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	25.8% 103μg	26.8% 107μg	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	35.7% 32mg	13.2% 12mg	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	13.8% 2.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62% 74.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Carrots	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Calcium	9.13% 91mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	44% 0.4mg	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	46.6% 3.73mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	44% 1mg	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	27.8% 194mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	117% 1754mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	9.2% 341g	9.27% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Frozen Peas And Carrots vs Canned Peas And Onions with Liquids:

• Boiled and Drained Frozen Peas And Carrots have 59.5 times more Vitamin A, 2.3 times more Vitamin B1 and 2.7 times more Vitamin C than Canned Peas And Onions Solids and Liquids.
• While Canned Peas And Onions Solids and Liquids contain 2.2 times more Vitamin B6 than Boiled and Drained Frozen Peas And Carrots.
• Both Boiled and Drained Frozen Peas And Carrots and Canned Peas And Onions Solids and Liquids have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Boiled and Drained Frozen Peas And Carrots as well as Canned Peas And Onions Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Frozen Peas And Carrots vs Canned Peas And Onions with Liquids:

• Boiled and Drained Frozen Peas And Carrots have 1.4 times more Calcium, 1.6 times more Potassium and 2.8 times more Selenium than Canned Peas And Onions Solids and Liquids.
• While Canned Peas And Onions Solids and Liquids contain 1.3 times more Copper, 1.3 times more Manganese, 6.5 times more Sodium and 1.3 times more Zinc than Boiled and Drained Frozen Peas And Carrots.
• Both Boiled and Drained Frozen Peas And Carrots and Canned Peas And Onions Solids and Liquids have similar amounts of Iron, Magnesium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Frozen Peas And Carrots have 1.3 times more Fiber than Canned Peas And Onions Solids and Liquids.
• Both Boiled and Drained Frozen Peas And Carrots and Canned Peas And Onions Solids and Liquids have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 14 oz.
• Both Boiled and Drained Frozen Peas And Carrots as well as Canned Peas And Onions Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.