Comparing Nutrients in 1 kilogram Cooked Frozen Green Peas VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Cooked Frozen Green Peas	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	27% 780kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	60.7% 44g	56.3% 40.8g	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	1.8% 1.3g	3.86% 2.8g	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	% 1.1g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 34.4g	g per day for Men 19-50 years
Fiber	118% 45g	87% 33g	38g per day for Men 19-50 years
Protein	92% 51.5g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	117% 1050μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	64.6% 0.84mg	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	148% 590μg	27.5% 110μg	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	110% 99mg	25.6% 23mg	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	2% 0.3mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	200% 240μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	24% 240mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	91% 0.82mg	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	190% 15mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	72.6% 1.67mg	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	110% 770mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	21.5% 795g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Green Peas VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Green Peas versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Green Peas vs Cooked Frozen Carrots:

• 1 kilogram of Cooked Frozen Green Peas has 9.4 times more Vitamin B1, 2.7 times more Vitamin B2, 3.6 times more Vitamin B3, 1.3 times more Vitamin B6, 5.4 times more Vitamin B9, 4.3 times more Vitamin C and 1.8 times more Vitamin K than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 8.1 times more Vitamin A and 33.7 times more Vitamin E than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Cooked Frozen Carrots provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cooked Frozen Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen Green Peas as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Green Peas vs Cooked Frozen Carrots:

• 1 kilogram of Cooked Frozen Green Peas has 1.3 times more Copper, 2.9 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 2.5 times more Phosphorus, 1.2 times more Sodium and 1.9 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.5 times more Calcium and 1.7 times more Potassium than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Cooked Frozen Carrots contain similar levels of Water per one kilogram.
• Both Boiled and Drained Frozen Green Peas as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Green Peas has 2.1 times more Energy, 1.8 times more Carbohydrate, 1.4 times more Fiber and 8.9 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.8 times more Omega 3 than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Cooked Frozen Carrots offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Cooked Frozen Green Peas provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Frozen Green Peas as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one kilogram.