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

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Green Peas	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	28% 810kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	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	111% 145g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	78.2% 56.7g	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	5.38% 3.9g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 50g	NA	g per day for Men 19-50 years
Fiber	150% 57g	47.4% 18g	38g per day for Men 19-50 years
Protein	97% 54.2g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	222% 2.66mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.32mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	130% 1.7mg	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	163% 650μg	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	444% 400mg	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	8.67% 1.3mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	207% 248μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	25% 250mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	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	184% 14.7mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	154% 1080mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	71.8% 2440mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	21.3% 789g	25% 930g	3700g per day for Men 19-50 years

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

• Raw Green Peas have 14 times more Vitamin B1, 4.9 times more Vitamin B2, 5 times more Vitamin B3, 1.5 times more Vitamin B6, 8.1 times more Vitamin B9, 20 times more Vitamin C and 2.5 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 16.1 times more Vitamin A, 1.3 times more Vitamin B5 and 5.6 times more Vitamin E than Raw Green Peas.
• Both Raw Green 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 Green Peas vs Canned Carrots with Liquids and Salt:

• Raw Green Peas have 1.7 times more Copper, 2.8 times more Iron, 3.7 times more Magnesium, 5.4 times more Phosphorus, 1.4 times more Potassium, 4.5 times more Selenium and 4.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 48 times more Sodium than Raw Green Peas.
• Both Raw Green Peas and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium, Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Peas have 3.5 times more Energy, 4.4 times more Omega 3, 2.7 times more Carbohydrate, 2.3 times more Sugars, 3.2 times more Fiber and 9.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Raw Green 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.