Comparing Nutrients in 1 kilogram Frozen Green Peas VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Frozen Green Peas	Boiled Carrots	Recommended Dietary Allowance
Energy	26.6% 770kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.42g	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	105% 136g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	69% 50g	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	3.45% 2.5g	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	% 0.8g	% 4g	g per day for Men 19-50 years
Sucrose	% 46g	% 27g	g per day for Men 19-50 years
Fiber	118% 45g	79% 30g	38g per day for Men 19-50 years
Protein	93% 52.2g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	114% 1030μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.47mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	133% 530μg	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	200% 180mg	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	1.33% 0.2mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 279μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Boiled Carrots	Recommended Dietary Allowance
Calcium	22% 220mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	191% 15.3mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	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	117% 820mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	45% 1530mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	21.6% 800g	24.4% 902g	3700g per day for Men 19-50 years

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

• Frozen Green Peas, Unprepared have 3.9 times more Vitamin B1, 2.3 times more Vitamin B2, 2.7 times more Vitamin B3, 2.4 times more Vitamin B5, 3.8 times more Vitamin B9, 5 times more Vitamin C and 2 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 8.3 times more Vitamin A, 1.8 times more Vitamin B6 and 51.5 times more Vitamin E than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared 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 Frozen Green Peas vs Boiled Carrots:

• Frozen Green Peas, Unprepared have 7.3 times more Copper, 4.5 times more Iron, 2.6 times more Magnesium, 2.2 times more Manganese, 2.7 times more Phosphorus, 2.7 times more Selenium, 1.9 times more Sodium and 4.1 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Calcium and 1.5 times more Potassium than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Boiled and Drained Carrots have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Green Peas, Unprepared have 2.2 times more Energy, 33 times more Omega 3, 1.7 times more Carbohydrate, 1.4 times more Sugars, 1.5 times more Fiber and 6.9 times more Protein than Boiled and Drained Carrots.
• Both Frozen Green Peas, Unprepared as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.