Comparing Nutrients in 1 pound Cooked Frozen Peas And Carrots with Salt VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Peas And Carrots with Salt	22%	7%	71%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cooked Frozen Peas And Carrots with Salt	Canned Orange Juice	Recommended Dietary Allowance
Energy	7.5% 218kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	4.38% 0.74g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	38.4% 50g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	55% 39.7g	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	NA	15.2% 11g	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	NA	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	37% 14g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	25% 14g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Carrots with Salt	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	240% 2159μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	11% 0.14mg	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	29.5% 118μg	27.2% 109μg	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	41% 36.7mg	152% 137mg	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	15.7% 2.36mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.3μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Carrots with Salt	Canned Orange Juice	Recommended Dietary Allowance
Calcium	10.4% 104mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	53.3% 4.26mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	4.14% 0.095mg	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	31.8% 222mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	92% 1379mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	10.5% 389g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Peas And Carrots with Salt VS Canned Orange Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Peas And Carrots with Salt versus 1 lb of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Peas And Carrots with Salt vs Canned Orange Juice:

• 1 pound of Cooked Frozen Peas And Carrots with Salt has 52.9 times more Vitamin A, 5.8 times more Vitamin B1, 3 times more Vitamin B2, 5.7 times more Vitamin B3, 2.8 times more Vitamin B6, 2.6 times more Vitamin E and 188 times more Vitamin K than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 3.7 times more Vitamin C than Boiled Frozen Peas And Carrots, drained with Salt.
• Both Cooked Frozen Peas And Carrots with Salt and Canned Orange Juice provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled Frozen Peas And Carrots, drained with Salt as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Peas And Carrots with Salt vs Canned Orange Juice:

• 1 pound of Cooked Frozen Peas And Carrots with Salt has 2.3 times more Calcium, 3.5 times more Copper, 9.4 times more Iron, 1.6 times more Magnesium, 9.6 times more Manganese, 2.9 times more Phosphorus, 11 times more Selenium, 76 times more Sodium and 11.3 times more Zinc than Canned Orange Juice.
• Both Cooked Frozen Peas And Carrots with Salt and Canned Orange Juice contain similar levels of Potassium and Water per one pound.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Peas And Carrots with Salt has 5.1 times more Omega 3, 10.3 times more Fiber and 4.5 times more Protein than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 2 times more Sugars than Boiled Frozen Peas And Carrots, drained with Salt.
• Both Cooked Frozen Peas And Carrots with Salt and Canned Orange Juice offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Frozen Peas And Carrots, drained with Salt as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy and Omega 6 in one pound.