Comparing Nutrients in 300 calories Canned Peas, Green (includes Baby And Lesuer Types), Unprepared VS Boiled Carrots

Weight per 300 calories

• Canned Peas, Green (includes Baby And Lesuer Types), Unprepared: 441g
• Boiled Carrots: 857g

Canned Peas, Green (includes Baby And Lesuer Types), Unprepared have 1.9 times more energy per 100g than Boiled Carrots. It has low energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Canned Peas, Green (includes Baby And Lesuer Types), Unprepared or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	25%	10%	65%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.64% 3.53g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	7.9% 1.34g	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	38.6% 50g	54% 70.5g	130g per day for Men 19-50 years
Sugars	18% 13g	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	0.3% 0.22g	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	% 0.75g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 11.5g	% 23g	g per day for Men 19-50 years
Fiber	57% 21.6g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	35.2% 19.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	21% 190μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.3% 0.47mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	34% 137μg	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	20.6% 18.5mg	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	11% 1.68mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	135% 162μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Boiled Carrots	Recommended Dietary Allowance
Calcium	10% 101mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	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	65% 5.2mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	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	42.2% 296mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	80.3% 1204mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	9.8% 363g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared vs Boiled Carrots:

• Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have 1.4 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 38.5 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 5.3 times more Vitamin B6, 1.7 times more Vitamin C and 5.3 times more Vitamin E than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids 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 Canned Peas, Green (includes Baby And Lesuer Types), Unprepared vs Boiled Carrots:

• Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have 3.2 times more Copper, 1.8 times more Iron, 1.3 times more Selenium, 2.4 times more Sodium and 1.7 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.5 times more Calcium, 1.4 times more Manganese, 4.3 times more Potassium and 2.1 times more Water than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids and Boiled and Drained Carrots have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have 2.3 times more Fat, 36.5 times more Omega 3, 1.8 times more Omega 6 and 3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Carbohydrate, 2.2 times more Sugars and 14 times more Fructose than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids and Boiled and Drained Carrots have similar amounts of Energy and Fiber per 300 kcal.
• Both Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.