Comparing Nutrients in 300 calories Canned Carrots with Liquids and Salt VS Split Green Peas

Weight per 300 calories

• Canned Carrots with Liquids and Salt: 1304g
• Split Green Peas: 82.4g

Raw Split Green Peas have 15.8 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is high in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Split Green Peas?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Split Green Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	4.15% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	39% 50.8g	130g per day for Men 19-50 years
Sugars	44.3% 32g	3.57% 2.6g	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	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	NA	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	61.8% 23.5g	48% 18.3g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Split Green Peas	Recommended Dietary Allowance
Vitamin A	888% 7996μg	0.64% 5.77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	18.6% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	8.88% 0.12mg	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	26% 104μg	3.1% 12.4μg	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	29% 26mg	1.65% 1.5mg	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	63.5% 9.52mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	107% 128μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Split Green Peas	Recommended Dietary Allowance
Calcium	40.4% 404mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	74% 0.67mg	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	84.8% 6.8mg	48.7% 3.9mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	42.6% 0.98mg	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	37.3% 261mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	66.4% 2257mg	20.7% 702mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.2μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	209% 3130mg	0.27% 4.12mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	0.19% 7.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Carrots with Liquids and Salt vs Split Green Peas:

• Canned Carrots Solids and Liquids with Salt have 1385.9 times more Vitamin A, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B5, 12.7 times more Vitamin B6, 8.4 times more Vitamin B9, 17.6 times more Vitamin C, 96.3 times more Vitamin E and 9.8 times more Vitamin K than Raw Split Green Peas.
• While Raw Split Green Peas contain 2.4 times more Vitamin B1 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Split Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Carrots with Liquids and Salt vs Split Green Peas:

• Canned Carrots Solids and Liquids with Salt have 10.7 times more Calcium, 2 times more Copper, 1.7 times more Iron, 2.3 times more Magnesium, 6 times more Manganese, 3.2 times more Potassium, 759.7 times more Sodium, 1.3 times more Zinc and 169.4 times more Water than Raw Split Green Peas.
• While Raw Split Green Peas contain 1.7 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Split Green Peas have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Carrots Solids and Liquids with Salt have 1.4 times more Carbohydrate, 12.4 times more Sugars and 1.3 times more Fiber than Raw Split Green Peas.
• While Raw Split Green Peas contain 1.8 times more Fat, 1.3 times more Omega 3 and 2.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Raw Split Green Peas have similar amounts of Energy and Omega 6 per 300 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.