Comparing Nutrients in 300 calories Canned Carrots with Salt VS Sprouted Peas

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Sprouted Peas: 242g

Raw Sprouted Peas have 5 times more energy per unit of mass than Drained Canned Carrots with Salt, which is average in comparison to other foods. Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Sprouted Peas?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Sprouted Peas	24%	4%	72%

Macro Nutrients

	Canned Carrots with Salt	Sprouted Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	9.22% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	3.77% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	41% 29.8g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	NA	38g per day for Men 19-50 years
Protein	13.7% 7.68g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Sprouted Peas	Recommended Dietary Allowance
Vitamin A	744% 6696μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	45.4% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	49.3% 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	27% 108μg	87% 348μg	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	36% 32.4mg	28% 25mg	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	59.2% 8.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Sprouted Peas	Recommended Dietary Allowance
Calcium	30% 300mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	73% 0.66mg	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	96% 7.68mg	68.3% 5.47mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	32.3% 135mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	46% 1.06mg	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	41% 288mg	57% 399mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	27% 922mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	2.64% 1.45μg	55μg per day for Men 19-50 years
Sodium	194% 2904mg	3.23% 48.4mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	30% 1115g	4.07% 151g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Sprouted Peas Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Sprouted Peas?

Lets compare vitamin content per 300 calories of Canned Carrots with Salt vs Sprouted Peas:

• 300 calories of Canned Carrots with Salt have 2.1 times more Vitamin B6 and 1.3 times more Vitamin C than Sprouted Peas.
• While 300 kcal of Raw Sprouted Peas contain 2.5 times more Vitamin B1, 1.5 times more Vitamin B5 and 3.2 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Sprouted Peas provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
• Both Drained Canned Carrots with Salt as well as Raw Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Carrots with Salt vs Sprouted Peas:

• 300 calories of Canned Carrots with Salt have 3.4 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 5.1 times more Manganese, 2.3 times more Potassium, 3.3 times more Selenium, 60 times more Sodium, 1.2 times more Zinc and 7.4 times more Water than Sprouted Peas.
• While 300 kcal of Raw Sprouted Peas contain 1.4 times more Magnesium and 1.4 times more Phosphorus than Drained Canned Carrots with Salt.
• 300 calories of Sprouted Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Sprouted Peas contain 2.8 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Sprouted Peas offer comparable quantities of Energy, Omega 3 and Carbohydrate per 300 calories.
• Both Drained Canned Carrots with Salt as well as Raw Sprouted Peas provide inadequate amounts of Omega 6 in 300 calories.