Comparing Nutrients in 1 pound Boiled Carrots VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Boiled Carrots	Split Green Peas	Recommended Dietary Allowance
Energy	5.47% 159kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	46.2% 0.74g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	23% 3.9g	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	215% 280g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	19.6% 14.2g	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	0% 0g	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	% 2g	g per day for Men 19-50 years
Sucrose	% 12.2g	% 12.2g	g per day for Men 19-50 years
Fiber	36% 13.6g	265% 101g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	187% 105g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Split Green Peas	Recommended Dietary Allowance
Vitamin A	429% 3865μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	87.3% 4.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	49% 0.64mg	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	17% 68μg	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	9.07% 8.16mg	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	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Split Green Peas	Recommended Dietary Allowance
Calcium	13.6% 136mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	408% 3.67mg	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	268% 21.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	235% 5.4mg	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	216% 1515mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	114% 3865mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	88.2% 48.5μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	144% 16mg	11mg per day for Men 19-50 years
Water	11% 409g	1.07% 39.4g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 121.7 times more Vitamin A, 2 times more Vitamin C and 8.6 times more Vitamin E than Raw Split Green Peas.
• While Raw Split Green Peas contain 10.9 times more Vitamin B1, 5.5 times more Vitamin B2, 5.6 times more Vitamin B3 and 4.1 times more Vitamin B5 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Split Green Peas have similar amounts of Vitamin B6, Vitamin B9 and Vitamin K per 1 lb.
• Both Boiled and Drained Carrots as well as Raw Split Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Carrots have 11.6 times more Sodium and 10.4 times more Water than Raw Split Green Peas.
• While Raw Split Green Peas contain 1.5 times more Calcium, 47.6 times more Copper, 13.9 times more Iron, 6.3 times more Magnesium, 7.7 times more Manganese, 11.1 times more Phosphorus, 3.6 times more Potassium, 15.3 times more Selenium and 17.5 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 1 pound:

• Raw Split Green Peas contain 10.4 times more Energy, 21.6 times more Fat, 13.6 times more Saturated Fat, 163 times more Omega 3, 9.8 times more Omega 6, 7.5 times more Carbohydrate, 7.4 times more Fiber and 30.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Split Green Peas have similar amounts of Sugars per 1 lb.
• Both Boiled and Drained Carrots as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.