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

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Frozen Green Peas	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	12% 349kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.8g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	15.4% 11g	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	1.56% 1.13g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 21g	NA	g per day for Men 19-50 years
Fiber	53.7% 20.4g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	52% 467μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.8mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.6% 2.5mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	39% 0.51mg	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	60% 240μg	9.07% 36.3μg	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	91% 81.6mg	10% 9.07mg	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	0.6% 0.091mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 127μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	9.98% 100mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	52% 0.47mg	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	86.7% 6.94mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	88.7% 2.04mg	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	53% 372mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	20.4% 694mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.8% 363g	11.4% 422g	3700g per day for Men 19-50 years

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

• Frozen Green Peas, Unprepared have 13.6 times more Vitamin B1, 3.7 times more Vitamin B2, 4.1 times more Vitamin B3, 3.9 times more Vitamin B5, 6.6 times more Vitamin B9, 9 times more Vitamin C and 2.8 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 6 times more Vitamin A, 1.3 times more Vitamin B6 and 36.5 times more Vitamin E than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Green Peas vs Canned Carrots with Liquids and Salt:

• Frozen Green Peas, Unprepared have 1.2 times more Copper, 2.9 times more Iron, 2.9 times more Magnesium, 4.1 times more Phosphorus, 4.8 times more Selenium and 2.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Calcium, 1.3 times more Manganese and 2.2 times more Sodium than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Canned Carrots Solids and Liquids with Salt have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Green Peas, Unprepared have 3.3 times more Energy, 4.1 times more Omega 3, 2.5 times more Carbohydrate, 2 times more Sugars, 2.5 times more Fiber and 9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Frozen Green Peas, Unprepared as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.