Comparing Nutrients in 300 calories Frozen Green Peas VS Boiled Carrots

Weight per 300 calories

• Frozen Green Peas: 390g
• Boiled Carrots: 857g

Frozen Green Peas have 2.2 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 - Frozen Green Peas or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Frozen Green Peas	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	8.04% 0.13g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3.25% 0.55g	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	41% 53g	54% 70.5g	130g per day for Men 19-50 years
Sugars	27% 19.5g	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	1.34% 0.97g	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	% 0.31g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 18g	% 23g	g per day for Men 19-50 years
Fiber	46% 17.5g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	44.6% 401μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	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	51.6% 206μg	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	78% 70mg	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	0.52% 0.078mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Boiled Carrots	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	53.7% 0.48mg	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	74.5% 5.96mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	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	45.6% 319mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	13.5% 7.4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	8.42% 312g	21% 773g	3700g per day for Men 19-50 years

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

• Frozen Green Peas, Unprepared have 1.8 times more Vitamin B1, 1.2 times more Vitamin B3, 1.7 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 18.2 times more Vitamin A, 4.1 times more Vitamin B6 and 113.3 times more Vitamin E than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Boiled and Drained Carrots have similar amounts of Vitamin B2, Vitamin B5 and Vitamin K per 300 kcal.
• Both Frozen Green Peas, Unprepared 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 Frozen Green Peas vs Boiled Carrots:

• Frozen Green Peas, Unprepared have 3.3 times more Copper, 2 times more Iron, 1.2 times more Phosphorus, 1.2 times more Selenium and 1.9 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3 times more Calcium, 3.4 times more Potassium and 2.5 times more Water than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Boiled and Drained Carrots have similar amounts of Magnesium, Manganese and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Green Peas, Unprepared have 15 times more Omega 3 and 3.1 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Omega 6, 1.3 times more Carbohydrate, 1.5 times more Sugars, 3.2 times more Fructose and 1.5 times more Fiber than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
• Both Frozen Green Peas, Unprepared as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.