Comparing Nutrients in 300 calories Boiled Green Peas VS Frozen Carrots

Weight per 300 calories

• Boiled Green Peas: 357g
• Frozen Carrots: 833g

Boiled Green Peas have 2.3 times more energy per 100g than Frozen Carrots. It has average energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Green Peas or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Green Peas	Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	4.24% 0.068g	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.72% 0.29g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	50.6% 66g	130g per day for Men 19-50 years
Sugars	29.2% 21g	54.7% 39.7g	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	3.56% 2.6g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	% 18.6g	% 33.8g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	72.4% 27.5g	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	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	16% 143μg	657% 5917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.3% 0.77mg	61% 0.79mg	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	21% 83.3μg	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	23% 21mg	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	31.7% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77% 93μg	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Frozen Carrots	Recommended Dietary Allowance
Calcium	9.64% 96mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	68.7% 0.62mg	68.5% 0.62mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	81.5% 1.88mg	62% 1.43mg	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	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	7.5% 278g	20.3% 750g	3700g per day for Men 19-50 years

Boiled Green Peas VS Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Green Peas or Frozen Carrots?

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

• 300 calories of Boiled Green Peas have 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 2.7 times more Vitamin B9 and 2.4 times more Vitamin C than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 41.4 times more Vitamin A, 2.9 times more Vitamin B5, 9.5 times more Vitamin E and 1.6 times more Vitamin K than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Frozen Carrots provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Boiled Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Green Peas as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Green Peas vs Frozen Carrots:

• 300 calories of Boiled Green Peas have 1.5 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus and 1.5 times more Zinc than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 3.1 times more Calcium, 2 times more Potassium, 52.9 times more Sodium and 2.7 times more Water than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Frozen Carrots contain similar levels of Copper and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Green Peas have 2.9 times more Protein than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 2.1 times more Omega 3, 7 times more Omega 6, 1.9 times more Sugars and 1.4 times more Fiber than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Green Peas provide inadequate amounts of Omega 3 and Omega 6