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

Weight per 300 calories

• Boiled Green Peas with Salt: 357g
• Canned Carrots with Liquids and Salt: 1304g

Boiled Green Peas with Salt have 3.7 times more energy per 100g than Canned Carrots with Liquids and Salt. It has average energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Green Peas with Salt or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas with Salt	25%	2%	73%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Green Peas with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	4.24% 0.068g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.72% 0.29g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	54% 70g	130g per day for Men 19-50 years
Sugars	29.2% 21g	44.3% 32g	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	2% 1.46g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 18.6g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	34% 19g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	16% 143μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.3% 0.77mg	112% 1.46mg	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	56.3% 225μg	26% 104μg	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	56.3% 50.7mg	29% 26mg	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	3.33% 0.5mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77% 93μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	9.64% 96mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	68.7% 0.62mg	149% 1.34mg	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	68.8% 5.5mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	81.5% 1.88mg	255% 5.87mg	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	59.7% 418mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	57% 854mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	7.5% 278g	32.8% 1213g	3700g per day for Men 19-50 years

Boiled Green Peas With Salt VS Canned Carrots With Liquids And Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Green Peas with Salt or Canned Carrots with Liquids and Salt?

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

• 300 calories of Boiled Green Peas with Salt have 3.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B9 and 1.9 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 300 kcal of Canned Carrots Solids and Liquids with Salt contain 56 times more Vitamin A, 3.3 times more Vitamin B5, 1.9 times more Vitamin B6, 19 times more Vitamin E and 1.4 times more Vitamin K than Boiled and Drained Green Peas with Salt.
• 300 calories of Boiled Green Peas with Salt have insufficient amounts of Vitamin E
• Both Boiled and Drained Green Peas with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Green Peas with Salt have 1.6 times more Phosphorus and 1.3 times more Selenium than Canned Carrots with Liquids and Salt.
• While 300 kcal of Canned Carrots Solids and Liquids with Salt contain 4.2 times more Calcium, 2.2 times more Copper, 3.1 times more Manganese, 2.3 times more Potassium, 3.7 times more Sodium and 4.4 times more Water than Boiled and Drained Green Peas with Salt.
• Both Boiled Green Peas with Salt and Canned Carrots with Liquids and Salt contain similar levels of Iron, Magnesium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Green Peas with Salt have 2.5 times more Protein than Canned Carrots with Liquids and Salt.
• While 300 kcal of Canned Carrots Solids and Liquids with Salt contain 1.5 times more Omega 3, 1.3 times more Carbohydrate and 1.5 times more Sugars than Boiled and Drained Green Peas with Salt.
• Both Boiled Green Peas with Salt and Canned Carrots with Liquids and Salt offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Boiled Green Peas with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Green Peas with Salt as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 6 in 300 calories.