Comparing Nutrients in 300 calories Boiled Podded Peas with Salt VS Boiled Carrots

Weight per 300 calories

• Boiled Podded Peas with Salt: 750g
• 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 - Boiled Podded Peas with Salt or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Podded Peas with Salt	32%	5%	63%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Podded Peas with Salt	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	7.03% 0.11g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	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	37.3% 48.5g	54% 70.5g	130g per day for Men 19-50 years
Sugars	41.3% 30g	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	55.3% 21g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Podded Peas with Salt	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.04mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.05mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	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	54.4% 218μg	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	399% 359mg	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	19.5% 2.93mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	156% 188μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Podded Peas with Salt	Boiled Carrots	Recommended Dietary Allowance
Calcium	31.5% 315mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	185% 14.8mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	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	59% 413mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	9.55% 5.25μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	120% 1800mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	25.2% 2.78mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	18% 667g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Podded Peas with Salt vs Boiled Carrots:

• Boiled and Drained Podded Peas with Salt have 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.5 times more Vitamin B5, 1.8 times more Vitamin B9, 11.6 times more Vitamin C and 1.6 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 18.7 times more Vitamin A, 1.4 times more Vitamin B3 and 3 times more Vitamin E than Boiled and Drained Podded Peas with Salt.
• Both Boiled and Drained Podded Peas with Salt and Boiled and Drained Carrots have similar amounts of Vitamin B6 per 300 kcal.
• Both Boiled and Drained Podded Peas with Salt 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 Boiled Podded Peas with Salt vs Boiled Carrots:

• Boiled and Drained Podded Peas with Salt have 1.2 times more Calcium, 4 times more Copper, 5.1 times more Iron, 2.3 times more Magnesium, 1.6 times more Phosphorus, 3.6 times more Sodium and 1.6 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Podded Peas with Salt and Boiled and Drained Carrots have similar amounts of Manganese, Potassium, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Podded Peas with Salt have 13.1 times more Omega 3 and 3.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Carbohydrate than Boiled and Drained Podded Peas with Salt.
• Both Boiled and Drained Podded Peas with Salt and Boiled and Drained Carrots have similar amounts of Energy, Omega 6, Sugars and Fiber per 300 kcal.
• Both Boiled and Drained Podded Peas with Salt as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.