Comparing Nutrients in 14 ounces Seasoned Canned Green Peas with Liquids VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Seasoned Canned Green Peas with Liquids	24%	5%	71%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Seasoned Canned Green Peas with Liquids	Frozen Carrots	Recommended Dietary Allowance
Energy	6.84% 198kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.2% 36.7g	24% 31.4g	130g per day for Men 19-50 years
Sugars	NA	26% 19g	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	1.7% 1.23g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	21% 7.94g	34.5% 13g	38g per day for Men 19-50 years
Protein	22% 12.3g	5.53% 3.1g	56g per day for Men 19-50 years

Vitamins

	Seasoned Canned Green Peas with Liquids	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	313% 2818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.8% 0.38mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	29% 0.38mg	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	28.8% 115μg	9.92% 39.7μg	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	50.7% 45.6mg	11% 9.92mg	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	NA	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seasoned Canned Green Peas with Liquids	Frozen Carrots	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	32.6% 0.29mg	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	59.5% 4.76mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	46.2% 1.06mg	29.5% 0.68mg	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	30.6% 214mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	14.2% 484mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	67.2% 1008mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.28% 343g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Seasoned Canned Green Peas with Liquids VS Frozen Carrots per 14 oz

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

Lets compare vitamin content per 14 ounces of Seasoned Canned Green Peas with Liquids vs Frozen Carrots:

• 14 ounces of Seasoned Canned Green Peas with Liquids have 2.2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 2.9 times more Vitamin B9 and 4.6 times more Vitamin C than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 32.3 times more Vitamin A and 2.1 times more Vitamin B5 than Seasoned Canned Green Peas with Liquids.
• Both Seasoned Canned Green Peas with Liquids and Frozen Carrots provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Seasoned Canned Green Peas with Liquids have insufficient amounts of Vitamin B5
• Both Seasoned Canned Green Peas with Liquids as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Seasoned Canned Green Peas with Liquids vs Frozen Carrots:

• 14 ounces of Seasoned Canned Green Peas with Liquids have 1.3 times more Copper, 2.7 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Selenium, 3.7 times more Sodium and 2 times more Zinc than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 2.4 times more Calcium and 1.9 times more Potassium than Seasoned Canned Green Peas with Liquids.
• Both Seasoned Canned Green Peas with Liquids and Frozen Carrots contain similar levels of Water per 14 ounces.
• 14 ounces of Seasoned Canned Green Peas with Liquids lack sufficient amounts of Calcium
• 14 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Seasoned Canned Green Peas with Liquids have 4 times more Protein than Frozen Carrots.
• While 14 oz of Frozen Carrots, Unprepared contain 1.7 times more Fiber than Seasoned Canned Green Peas with Liquids.
• Both Seasoned Canned Green Peas with Liquids and Frozen Carrots offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Frozen Carrots provide inadequate amounts of Protein
• Both Seasoned Canned Green Peas with Liquids as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.