Comparing Nutrients in 14 ounces Cooked Frozen Green Peas with Salt VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas with Salt	26%	3%	71%
Carrots	8%	5%	87%

Macro Nutrients

	Cooked Frozen Green Peas with Salt	Carrots	Recommended Dietary Allowance
Energy	10.7% 310kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.45% 0.42g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.5% 56.6g	29.2% 38g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	0.71% 0.52g	3% 2.2g	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	% 0.44g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 16g	% 14.2g	g per day for Men 19-50 years
Fiber	47% 18g	29.2% 11g	38g per day for Men 19-50 years
Protein	36.5% 20.4g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas with Salt	Carrots	Recommended Dietary Allowance
Vitamin A	46.3% 417μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58.5% 234μg	19% 75.4μg	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	43.7% 39.3mg	26% 23.4mg	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	0.79% 0.12mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.4% 95μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas with Salt	Carrots	Recommended Dietary Allowance
Calcium	9.53% 95mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	75.4% 6.03mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	24.7% 0.57mg	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	43.7% 306mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	85.5% 1282mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	8.53% 316g	9.47% 350g	3700g per day for Men 19-50 years

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

• Boiled Frozen Green Peas, drained with Salt have 4.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 3.1 times more Vitamin B9, 1.7 times more Vitamin C and 1.8 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 8 times more Vitamin A, 1.9 times more Vitamin B5 and 22 times more Vitamin E than Boiled Frozen Green Peas, drained with Salt.
• Both Boiled Frozen Green Peas, drained with Salt and Raw Carrots have similar amounts of Vitamin B6 per 14 oz.
• Both Boiled Frozen Green Peas, drained with Salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled Frozen Green Peas, drained with Salt have 2.3 times more Copper, 5.1 times more Iron, 1.8 times more Magnesium, 2 times more Manganese, 2.2 times more Phosphorus, 10 times more Selenium, 4.7 times more Sodium and 2.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.4 times more Calcium and 2.9 times more Potassium than Boiled Frozen Green Peas, drained with Salt.
• Both Boiled Frozen Green Peas, drained with Salt and Raw Carrots have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Frozen Green Peas, drained with Salt have 1.9 times more Energy, 12 times more Omega 3, 1.5 times more Carbohydrate, 1.6 times more Fiber and 5.5 times more Protein than Raw Carrots.
• Both Boiled Frozen Green Peas, drained with Salt and Raw Carrots have similar amounts of Sugars per 14 oz.
• Both Boiled Frozen Green Peas, drained with Salt as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.