Comparing Nutrients in 300 calories Canned Peas And Carrots with Liquids VS Boiled Carrots

Weight per 300 calories

• Canned Peas And Carrots with Liquids: 790g
• Boiled Carrots: 857g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Canned Peas And Carrots with Liquids or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Peas And Carrots with Liquids	19%	5%	76%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Peas And Carrots with Liquids	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	4.88% 0.83g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	54% 70.5g	130g per day for Men 19-50 years
Sugars	31% 22.3g	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	68.6% 26g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	30.6% 17g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Peas And Carrots with Liquids	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	301% 2708μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.7% 0.58mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	101% 1.3mg	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	35.5% 142μg	30% 120μg	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	58% 52mg	34.3% 31mg	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	20% 3mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	86% 103μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas And Carrots with Liquids	Boiled Carrots	Recommended Dietary Allowance
Calcium	18% 182mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	74% 5.92mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	123% 2.8mg	57.8% 1.33mg	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	52% 363mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	23.2% 789mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.58mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	19% 696g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Peas And Carrots with Liquids vs Boiled Carrots:

• Canned Peas And Carrots Solids and Liquids have 1.7 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Vitamin A, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.9 times more Vitamin E than Canned Peas And Carrots Solids and Liquids.
• Both Canned Peas And Carrots Solids and Liquids and Boiled and Drained Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin K per 300 kcal.
• Both Canned Peas And Carrots Solids and Liquids as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Peas And Carrots with Liquids vs Boiled Carrots:

• Canned Peas And Carrots Solids and Liquids have 5.6 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus and 2.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Calcium, 2.6 times more Potassium and 15.7 times more Sodium than Canned Peas And Carrots Solids and Liquids.
• Both Canned Peas And Carrots Solids and Liquids and Boiled and Drained Carrots have similar amounts of Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Peas And Carrots Solids and Liquids have 21.2 times more Omega 3 and 2.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Sugars than Canned Peas And Carrots Solids and Liquids.
• Both Canned Peas And Carrots Solids and Liquids and Boiled and Drained Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 300 kcal.
• Both Canned Peas And Carrots Solids and Liquids as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.