Comparing Nutrients in 300 calories Carrots VS Split Green Peas

Weight per 300 calories

• Carrots: 732g
• Split Green Peas: 82.4g

Raw Split Green Peas have 8.9 times more energy per unit of mass than Raw Carrots, which is high in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 300 calories - Carrots or Split Green Peas?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Carrots	Split Green Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	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	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 26.3g	% 2.2g	g per day for Men 19-50 years
Fiber	54% 20.5g	48% 18.3g	38g per day for Men 19-50 years
Protein	12% 6.8g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Carrots	Split Green Peas	Recommended Dietary Allowance
Vitamin A	679% 6110μg	0.64% 5.77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	18.6% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	8.88% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Split Green Peas	Recommended Dietary Allowance
Calcium	24% 241mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	74% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	48.7% 3.9mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	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	36.6% 256mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	20.7% 702mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	0.27% 4.12mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	17.5% 646g	0.19% 7.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Split Green Peas:

• Raw Carrots have 1059 times more Vitamin A, 2.1 times more Vitamin B2, 2.4 times more Vitamin B3, 2.5 times more Vitamin B5, 8.8 times more Vitamin B6, 11.2 times more Vitamin B9, 29.1 times more Vitamin C, 48.8 times more Vitamin E and 7.4 times more Vitamin K than Raw Split Green Peas.
• Both Raw Carrots and Raw Split Green Peas have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Carrots 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 Carrots vs Split Green Peas:

• Raw Carrots have 6.4 times more Calcium, 1.7 times more Magnesium, 3.3 times more Potassium, 122.5 times more Sodium and 90.2 times more Water than Raw Split Green Peas.
• While Raw Split Green Peas contain 2 times more Copper, 1.8 times more Iron, 12.1 times more Selenium and 1.6 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Split Green Peas have similar amounts of Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 1.4 times more Carbohydrate, 13.4 times more Sugars and more Fructose than Raw Split Green Peas.
• While Raw Split Green Peas contain 1.8 times more Fat, 9.2 times more Omega 3 and 2.8 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Split Green Peas have similar amounts of Energy, Omega 6 and Fiber per 300 kcal.
• Both Raw Carrots as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.