Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Sprouted Peas

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Sprouted Peas: 403g

Raw Sprouted Peas have 3.4 times more energy per unit of mass than Boiled and Drained Frozen Carrots, which is average in comparison to other foods. Cooked Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Sprouted Peas?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Sprouted Peas	24%	4%	72%

Macro Nutrients

	Cooked Frozen Carrots	Sprouted Peas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	2.83% 2.74g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 104g	84% 109g	130g per day for Men 19-50 years
Sugars	76% 55g	NA	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	5.2% 3.8g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 46.5g	NA	g per day for Men 19-50 years
Fiber	117% 44.6g	NA	38g per day for Men 19-50 years
Protein	14% 7.84g	63.4% 35.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Sprouted Peas	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	83% 4.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	82% 1.07mg	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	37% 149μg	145% 581μg	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	34.5% 31mg	46.6% 42mg	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	91% 13.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Sprouted Peas	Recommended Dietary Allowance
Calcium	47.3% 473mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	122% 1.1mg	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	89.5% 7.16mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	53.8% 226mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	76.8% 1.77mg	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	60% 419mg	95% 665mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	45% 1536mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	5.38% 80.6mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	38.5% 4.23mg	11mg per day for Men 19-50 years
Water	33% 1221g	6.8% 251g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Sprouted Peas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Sprouted Peas?

Lets compare vitamin content per 500 calories of Cooked Frozen Carrots vs Sprouted Peas:

• 500 kcal of Raw Sprouted Peas contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.8 times more Vitamin B5, 3.9 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Sprouted Peas provide similar amounts of Vitamin B6 per 500 calories.
• Both Boiled and Drained Frozen Carrots as well as Raw Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Sprouted Peas:

• 500 calories of Cooked Frozen Carrots have 3.3 times more Calcium, 1.3 times more Manganese, 1.7 times more Potassium, 3.4 times more Selenium, 9.9 times more Sodium and 4.9 times more Water than Sprouted Peas.
• While 500 kcal of Raw Sprouted Peas contain 1.3 times more Iron, 1.5 times more Magnesium and 1.6 times more Phosphorus than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Sprouted Peas contain similar levels of Copper and Zinc per 500 calories.
• 500 calories of Sprouted Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have 2.4 times more Omega 3 and 3.7 times more Omega 6 than Sprouted Peas.
• While 500 kcal of Raw Sprouted Peas contain 4.5 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Sprouted Peas offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Sprouted Peas provide inadequate amounts of Omega 6