Comparing Nutrients in 1 pound Boiled Carrots VS Frozen Green Peas

Macros Ratio

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

Macro Nutrients

	Boiled Carrots	Frozen Green Peas	Recommended Dietary Allowance
Energy	5.47% 159kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	3.8% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	31.3% 22.7g	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	2.25% 1.63g	1.56% 1.13g	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	% 1.8g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 21g	g per day for Men 19-50 years
Fiber	36% 13.6g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	429% 3865μg	52% 467μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	49% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	49.6% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	29% 0.38mg	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	16% 63.5μg	60% 240μg	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	18% 16.3mg	91% 81.6mg	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	31% 4.67mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	105% 127μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Frozen Green Peas	Recommended Dietary Allowance
Calcium	13.6% 136mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	62.5% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	86.7% 6.94mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	66.3% 1.52mg	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	19.4% 136mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	20.4% 694mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	34% 3.7mg	11mg per day for Men 19-50 years
Water	11% 409g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Frozen Green Peas per 1 lb

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

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

• 1 pound of Boiled Carrots has 8.3 times more Vitamin A, 1.8 times more Vitamin B6 and 51.5 times more Vitamin E than Frozen Green Peas.
• While 1 lb of Frozen Green Peas, Unprepared contains 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.
• 1 pound of Frozen Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Carrots as well as Frozen Green Peas, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Frozen Green Peas:

• 1 pound of Boiled Carrots has 1.4 times more Calcium and 1.5 times more Potassium than Frozen Green Peas.
• While 1 lb of Frozen Green Peas, Unprepared contains 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.
• Both Boiled Carrots and Frozen Green Peas contain similar levels of Water per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Green Peas, Unprepared contains 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.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Carrots as well as Frozen Green Peas, Unprepared provide inadequate amounts of Omega 6 in one pound.