Comparing Nutrients in 500 calories Canned Peas And Onions with Liquids VS Boiled Carrots

Weight per 500 calories

• Canned Peas And Onions with Liquids: 980g
• Boiled Carrots: 1429g

Canned Peas And Onions with Liquids have 1.5 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.

Discover which food has more nutrients per 500 calories - Canned Peas And Onions with Liquids or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Peas And Onions with Liquids	26%	7%	67%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Peas And Onions with Liquids	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.84% 3.73g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	8.36% 1.42g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.6% 84g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	68% 49.3g	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	NA	7.1% 5.14g	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	NA	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	59.3% 22.5g	113% 43g	38g per day for Men 19-50 years
Protein	57.4% 32g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Peas And Onions with Liquids	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	8.7% 78.4μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.8% 0.69mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.4% 12.5mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	168% 2.2mg	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	66% 265μg	50% 200μg	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	32.7% 29.4mg	57% 51.4mg	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	NA	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas And Onions with Liquids	Boiled Carrots	Recommended Dietary Allowance
Calcium	16.7% 167mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	107% 8.53mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	96% 2.2mg	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	71.4% 500mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	7.13% 3.92μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	289% 4333mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	51.7% 5.7mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	23% 847g	35% 1288g	3700g per day for Men 19-50 years

Canned Peas And Onions With Liquids VS Boiled Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Peas And Onions with Liquids or Boiled Carrots?

Lets compare vitamin content per 500 calories of Canned Peas And Onions with Liquids vs Boiled Carrots:

• 500 calories of Canned Peas And Onions with Liquids have 1.4 times more Vitamin B3 and 1.3 times more Vitamin B9 than Boiled Carrots.
• While 500 kcal of Boiled and Drained Carrots contain 155.2 times more Vitamin A, 2.1 times more Vitamin B5 and 1.7 times more Vitamin C than Canned Peas And Onions Solids and Liquids.
• Both Canned Peas And Onions with Liquids and Boiled Carrots provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 500 calories.
• 500 calories of Canned Peas And Onions with Liquids have insufficient amounts of Vitamin A
• Both Canned Peas And Onions Solids and Liquids as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Peas And Onions with Liquids vs Boiled Carrots:

• 500 calories of Canned Peas And Onions with Liquids have 4 times more Copper, 1.8 times more Iron, 5.2 times more Sodium and 2 times more Zinc than Boiled Carrots.
• While 500 kcal of Boiled and Drained Carrots contain 2.6 times more Calcium, 3.6 times more Potassium, 2.6 times more Selenium and 1.5 times more Water than Canned Peas And Onions Solids and Liquids.
• Both Canned Peas And Onions with Liquids and Boiled Carrots contain similar levels of Magnesium, Manganese and Phosphorus per 500 calories.
• 500 calories of Canned Peas And Onions with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Peas And Onions with Liquids have 20.6 times more Omega 3 and 3 times more Protein than Boiled Carrots.
• While 500 kcal of Boiled and Drained Carrots contain 1.4 times more Carbohydrate and 1.9 times more Fiber than Canned Peas And Onions Solids and Liquids.
• Both Canned Peas And Onions with Liquids and Boiled Carrots offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Carrots provide inadequate amounts of Omega 3
• Both Canned Peas And Onions Solids and Liquids as well as Boiled and Drained Carrots provide inadequate amounts of Omega 6 in 500 calories.