Comparing Nutrients in 300 calories Boiled Green Peas VS Boiled Carrots

Weight per 300 calories

• Boiled Green Peas: 357g
• Boiled Carrots: 857g

Boiled Green Peas have 2.4 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Green Peas	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	4.24% 0.068g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.72% 0.29g	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	43% 56g	54% 70.5g	130g per day for Men 19-50 years
Sugars	29.2% 21g	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	2% 1.46g	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	% 0.46g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 18.6g	% 23g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	34% 19g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	16% 143μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.3% 0.77mg	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	56.3% 225μg	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	56.3% 50.7mg	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	3.33% 0.5mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77% 93μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Boiled Carrots	Recommended Dietary Allowance
Calcium	9.64% 96mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	68.7% 0.62mg	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	68.8% 5.5mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	81.5% 1.88mg	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	59.7% 418mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	7.5% 278g	21% 773g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Peas have 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 51.1 times more Vitamin A, 3.6 times more Vitamin B5, 1.7 times more Vitamin B6, 17.7 times more Vitamin E and 1.3 times more Vitamin K than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas 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 Green Peas vs Boiled Carrots:

• Boiled and Drained Green Peas have 4.2 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus and 2.5 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Calcium, 2.1 times more Potassium, 46.4 times more Sodium and 2.8 times more Water than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Boiled and Drained Carrots have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Green Peas have 7.9 times more Omega 3 and 2.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.5 times more Omega 6, 1.3 times more Carbohydrate, 1.4 times more Sugars, 2.1 times more Fructose and 1.3 times more Fiber than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Green Peas as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.