Comparing Nutrients in 300 calories Canned Peas And Carrots with Liquids and Salt VS Frozen Peas And Carrots

Weight per 300 calories

• Canned Peas And Carrots with Liquids and Salt: 790g
• Frozen Peas And Carrots: 566g

Frozen Peas And Carrots, Unprepared have 1.4 times more energy per unit of mass than Canned Peas And Carrots Solids and Liquids with Salt, which is low in comparison to other foods. Canned Peas And Carrots with Liquids and Salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Peas And Carrots with Liquids and Salt	19%	5%	76%
Frozen Peas And Carrots	22%	7%	71%

Macro Nutrients

	Canned Peas And Carrots with Liquids and Salt	Frozen Peas And Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	2.74% 2.66g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	4.88% 0.83g	6.03% 1.02g	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	48.5% 63g	130g per day for Men 19-50 years
Sugars	NA	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	41.6% 15.8g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	30.6% 17g	34.4% 19.2g	56g per day for Men 19-50 years

Vitamins

	Canned Peas And Carrots with Liquids and Salt	Frozen Peas And Carrots	Recommended Dietary Allowance
Vitamin A	254% 2282μg	299% 2689μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.7% 0.58mg	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	35.3% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	44% 0.57mg	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	51% 204μg	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	70.4% 63.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas And Carrots with Liquids and Salt	Frozen Peas And Carrots	Recommended Dietary Allowance
Calcium	18% 182mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	56% 0.5mg	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	74% 5.92mg	77% 6.17mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	123% 2.8mg	58% 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	48.5% 340mg	700mg per day for Men 19-50 years
Potassium	23.2% 789mg	32.3% 1098mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	137% 2053mg	30% 447mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.58mg	26.8% 2.94mg	11mg per day for Men 19-50 years
Water	19% 696g	13% 478g	3700g per day for Men 19-50 years

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

• Canned Peas And Carrots Solids and Liquids with Salt have 1.2 times more Vitamin B6 than Frozen Peas And Carrots, Unprepared.
• While Frozen Peas And Carrots, Unprepared contain 1.8 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.4 times more Vitamin B9 than Canned Peas And Carrots Solids and Liquids with Salt.
• Both Canned Peas And Carrots Solids and Liquids with Salt and Frozen Peas And Carrots, Unprepared have similar amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin C per 300 kcal.
• Both Canned Peas And Carrots Solids and Liquids with Salt as well as Frozen Peas And Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Peas And Carrots with Liquids and Salt vs Frozen Peas And Carrots:

• Canned Peas And Carrots Solids and Liquids with Salt have 1.6 times more Copper, 2.1 times more Manganese, 4.6 times more Sodium, 1.6 times more Zinc and 1.5 times more Water than Frozen Peas And Carrots, Unprepared.
• While Frozen Peas And Carrots, Unprepared contain 1.4 times more Potassium than Canned Peas And Carrots Solids and Liquids with Salt.
• Both Canned Peas And Carrots Solids and Liquids with Salt and Frozen Peas And Carrots, Unprepared have similar amounts of Calcium, Iron, Magnesium, Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Canned Peas And Carrots Solids and Liquids with Salt and Frozen Peas And Carrots, Unprepared have similar amounts of macro-nutrients per 300 kcal
• Both Canned Peas And Carrots Solids and Liquids with Salt and Frozen Peas And Carrots, Unprepared have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Canned Peas And Carrots Solids and Liquids with Salt as well as Frozen Peas And Carrots, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.