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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Peas And Carrots with Salt	22%	7%	71%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cooked Frozen Peas And Carrots with Salt	Boiled Carrots	Recommended Dietary Allowance
Energy	16.6% 480kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	9.65% 1.64g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	60% 43.6g	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	81.6% 31g	79% 30g	38g per day for Men 19-50 years
Protein	55% 31g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Carrots with Salt	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	529% 4760μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.25mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	118% 1.53mg	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	65% 260μg	35% 140μg	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	90% 81mg	40% 36mg	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	34.7% 5.2mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	157% 188μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Carrots with Salt	Boiled Carrots	Recommended Dietary Allowance
Calcium	23% 230mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	118% 9.4mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	67.4% 1.55mg	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	70% 490mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	46.5% 1580mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	203% 3040mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	23% 858g	24.4% 902g	3700g per day for Men 19-50 years

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

• Boiled Frozen Peas And Carrots, drained with Salt have 3.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B9, 2.3 times more Vitamin C and 1.4 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Vitamin A, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 2 times more Vitamin E than Boiled Frozen Peas And Carrots, drained with Salt.
• Both Boiled Frozen Peas And Carrots, drained with Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled Frozen Peas And Carrots, drained with Salt have 4.5 times more Copper, 2.8 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Selenium, 5.2 times more Sodium and 2.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Calcium and 1.5 times more Potassium than Boiled Frozen Peas And Carrots, drained with Salt.
• Both Boiled Frozen Peas And Carrots, drained with Salt and Boiled and Drained Carrots have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Frozen Peas And Carrots, drained with Salt have 1.4 times more Energy, 36 times more Omega 3, 1.2 times more Carbohydrate, 1.3 times more Sugars and 4.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled Frozen Peas And Carrots, drained with Salt and Boiled and Drained Carrots have similar amounts of Fiber per 1 kg.
• Both Boiled Frozen Peas And Carrots, drained with Salt as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.