Comparing Nutrients in 1 pound Boiled Split Peas with Salt VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Split Peas with Salt	28%	3%	69%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Split Peas with Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	18% 526kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	3.66% 0.62g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.6% 93g	27% 35g	130g per day for Men 19-50 years
Sugars	18% 13g	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	99% 37.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	67.6% 38g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Split Peas with Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.2% 4.04mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	29.3% 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	73.7% 295μg	12.5% 50μg	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	2% 1.8mg	11.6% 10.4mg	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	0.91% 0.14mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Split Peas with Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	41.3% 0.37mg	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	73% 5.85mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	33% 0.76mg	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	64% 449mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	48.3% 1642mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.5% 315g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Split Peas with Salt VS Cooked Frozen Carrots per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Split Peas with Salt vs Cooked Frozen Carrots:

• 1 pound of Boiled Split Peas with Salt has 6.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B3, 3.4 times more Vitamin B5 and 5.9 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, 1.8 times more Vitamin B6, 5.8 times more Vitamin C, 33.7 times more Vitamin E and 2.7 times more Vitamin K than Boiled Split Peas with Salt.
• 1 pound of Boiled Split Peas with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Split Peas with Salt as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Split Peas with Salt vs Cooked Frozen Carrots:

• 1 pound of Boiled Split Peas with Salt has 2.2 times more Copper, 2.4 times more Iron, 3.3 times more Magnesium, 2.4 times more Manganese, 3.2 times more Phosphorus, 1.9 times more Potassium, 4 times more Sodium and 2.9 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.5 times more Calcium and 1.3 times more Water than Boiled Split Peas with Salt.
• 1 pound of Boiled Split Peas with Salt lack sufficient amounts of Calcium
• Both Boiled Split Peas with Salt as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Split Peas with Salt has 3.1 times more Energy, 2.7 times more Carbohydrate, 2.5 times more Fiber and 14.4 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.6 times more Omega 3 and 1.4 times more Sugars than Boiled Split Peas with Salt.
• 1 pound of Boiled Split Peas with Salt provide inadequate amounts of Omega 3
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Boiled Split Peas with Salt as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in one pound.