Comparing Nutrients in 500 calories Green Peas VS Canned Carrots with Salt

Weight per 500 calories

• Green Peas: 617g
• Canned Carrots with Salt: 2000g

Green Peas have 3.2 times more energy per 100g than Canned Carrots with Salt. It has average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 500 calories - Green Peas or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Green Peas	26%	4%	70%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Green Peas	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.6% 89g	85.2% 111g	130g per day for Men 19-50 years
Sugars	48.3% 35g	68.4% 49.6g	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	3.32% 2.4g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 31g	NA	g per day for Men 19-50 years
Fiber	93% 35g	79% 30g	38g per day for Men 19-50 years
Protein	59.7% 33.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Green Peas	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	26% 235μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.7% 0.81mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.6% 13mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.2% 1.04mg	172% 2.24mg	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	100% 401μg	45% 180μg	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	274% 247mg	60% 54mg	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	5.35% 0.8mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 153μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	15.4% 154mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	231% 2.08mg	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	113% 9.07mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	48.5% 204mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	391% 9mg	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	95% 667mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	44.3% 1506mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	2.06% 31mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	69.6% 7.65mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	13% 487g	50.2% 1859g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Green Peas vs Canned Carrots with Salt:

• Raw Green Peas have 4.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B9 and 4.6 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 47.6 times more Vitamin A, 4.2 times more Vitamin B5, 2.1 times more Vitamin B6, 18.4 times more Vitamin E and 1.3 times more Vitamin K than Raw Green Peas.
• Both Raw Green Peas and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Green Peas as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Green Peas vs Canned Carrots with Salt:

• Raw Green Peas have 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.4 times more Selenium and 1.5 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 3.2 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 3.6 times more Manganese, 2.4 times more Potassium, 156.8 times more Sodium and 3.8 times more Water than Raw Green Peas.

Comparison of macro-nutrients per 500 calories:

• Raw Green Peas have 2.6 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.7 times more Omega 6 and 1.4 times more Sugars than Raw Green Peas.
• Both Raw Green Peas and Drained Canned Carrots with Salt have similar amounts of Energy, Omega 3, Carbohydrate and Fiber per 500 kcal.
• Both Raw Green Peas as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.