Comparing Nutrients in 1 kilogram Frozen Podded Peas VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Podded Peas	26%	6%	68%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Frozen Podded Peas	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	14.5% 420kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	NA	34% 24.6g	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	81.6% 31g	47.4% 18g	38g per day for Men 19-50 years
Protein	50% 28g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Podded Peas	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.54mg	86% 1.12mg	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	100% 400μg	20% 80μg	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	244% 220mg	22.2% 20mg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Podded Peas	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	50% 500mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	114% 1.03mg	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	250% 20mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	196% 4.5mg	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	73% 510mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24% 893g	25% 930g	3700g per day for Men 19-50 years

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

• Frozen Podded Peas have 3.2 times more Vitamin B1, 3.7 times more Vitamin B2, 5.2 times more Vitamin B5, 1.4 times more Vitamin B6, 5 times more Vitamin B9 and 11 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 87.6 times more Vitamin A than Frozen Podded Peas.
• Both Frozen Podded Peas and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 per 1 kg.
• Both Frozen Podded Peas as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Podded Peas vs Canned Carrots with Liquids and Salt:

• Frozen Podded Peas have 1.6 times more Calcium, 3.8 times more Iron, 2.6 times more Magnesium, 2.6 times more Phosphorus, 1.8 times more Selenium and 1.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Copper, 1.9 times more Manganese and 60 times more Sodium than Frozen Podded Peas.
• Both Frozen Podded Peas and Canned Carrots Solids and Liquids with Salt have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Podded Peas have 1.8 times more Energy, 2.5 times more Omega 3, 1.3 times more Carbohydrate, 1.7 times more Fiber and 4.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Frozen Podded Peas as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.