Comparing Nutrients in 1 kilogram Canned Peas And Carrots with Liquids VS Cooked Frozen Peas And Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Peas And Carrots with Liquids	19%	5%	76%
Cooked Frozen Peas And Carrots with Salt	22%	7%	71%

Macro Nutrients

	Canned Peas And Carrots with Liquids	Cooked Frozen Peas And Carrots with Salt	Recommended Dietary Allowance
Energy	13% 380kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	9.65% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	78% 101g	130g per day for Men 19-50 years
Sugars	39% 28.3g	60% 43.6g	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	87% 33g	81.6% 31g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Peas And Carrots with Liquids	Cooked Frozen Peas And Carrots with Salt	Recommended Dietary Allowance
Vitamin A	381% 3430μg	529% 4760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	49.2% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.3% 5.8mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	67% 0.87mg	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	45% 180μg	65% 260μg	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	73.3% 66mg	90% 81mg	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	25.3% 3.8mg	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	109% 131μg	157% 188μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas And Carrots with Liquids	Cooked Frozen Peas And Carrots with Salt	Recommended Dietary Allowance
Calcium	23% 230mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	84.4% 0.76mg	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	94% 7.5mg	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	88% 2.02mg	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	65.7% 460mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	46.5% 1580mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	203% 3040mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	24% 882g	23% 858g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Peas And Carrots with Liquids vs Cooked Frozen Peas And Carrots with Salt:

• Boiled Frozen Peas And Carrots, drained with Salt contain 1.4 times more Vitamin A, 3 times more Vitamin B1, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Canned Peas And Carrots Solids and Liquids.
• Both Canned Peas And Carrots Solids and Liquids and Boiled Frozen Peas And Carrots, drained with Salt have similar amounts of Vitamin B2, Vitamin B6 and Vitamin C per 1 kg.
• Both Canned Peas And Carrots Solids and Liquids as well as Boiled Frozen Peas And Carrots, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Peas And Carrots with Liquids vs Cooked Frozen Peas And Carrots with Salt:

• Canned Peas And Carrots Solids and Liquids have 1.4 times more Copper, 1.8 times more Manganese and 1.3 times more Zinc than Boiled Frozen Peas And Carrots, drained with Salt.
• While Boiled Frozen Peas And Carrots, drained with Salt contain 1.3 times more Iron, 1.6 times more Potassium and 76 times more Sodium than Canned Peas And Carrots Solids and Liquids.
• Both Canned Peas And Carrots Solids and Liquids and Boiled Frozen Peas And Carrots, drained with Salt have similar amounts of Calcium, Magnesium, Phosphorus, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Frozen Peas And Carrots, drained with Salt contain 1.3 times more Energy, 1.6 times more Omega 3, 1.5 times more Sugars and 1.4 times more Protein than Canned Peas And Carrots Solids and Liquids.
• Both Canned Peas And Carrots Solids and Liquids and Boiled Frozen Peas And Carrots, drained with Salt have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Canned Peas And Carrots Solids and Liquids as well as Boiled Frozen Peas And Carrots, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.