Comparing Nutrients in 500 calories Split Green Peas VS Cooked Frozen Carrots

Weight per 500 calories

• Split Green Peas: 137g
• Cooked Frozen Carrots: 1351g

Split Green Peas have 9.8 times more energy per 100g than Cooked Frozen Carrots. It has high energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Split Green Peas	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.34g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.18g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	80.4% 104g	130g per day for Men 19-50 years
Sugars	5.95% 4.3g	76% 55g	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% 0g	5.2% 3.8g	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	% 0.6g	% 4.86g	g per day for Men 19-50 years
Sucrose	% 3.7g	% 46.5g	g per day for Men 19-50 years
Fiber	80.2% 30.5g	117% 44.6g	38g per day for Men 19-50 years
Protein	56.7% 31.8g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.07% 9.6μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.3% 0.99mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.8% 0.34mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.4% 1.32mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	87.3% 1.14mg	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	5.15% 20.6μg	37% 149μg	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	2.75% 2.47mg	34.5% 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	1.1% 0.16mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.2% 22μg	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	6.3% 63mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	123% 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	81.2% 6.5mg	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.5mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	98% 2.26mg	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	65.5% 459mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.87mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	0.32% 12g	33% 1221g	3700g per day for Men 19-50 years

Split Green Peas VS Cooked Frozen Carrots Nutrients Per 500 Kcal

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

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

• 500 calories of Split Green Peas have 2.4 times more Vitamin B1 than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 1189 times more Vitamin A, 1.5 times more Vitamin B2, 1.8 times more Vitamin B5, 5.9 times more Vitamin B6, 7.2 times more Vitamin B9, 12.6 times more Vitamin C, 82.8 times more Vitamin E and 8.4 times more Vitamin K than Raw Split Green Peas.
• Both Split Green Peas and Cooked Frozen Carrots provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Split Green Peas have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Split Green Peas as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Split Green Peas have 1.8 times more Selenium than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 7.5 times more Calcium, 1.7 times more Magnesium, 1.4 times more Manganese, 2.2 times more Potassium, 116.1 times more Sodium and 102.3 times more Water than Raw Split Green Peas.
• Both Split Green Peas and Cooked Frozen Carrots contain similar levels of Copper, Iron, Phosphorus and Zinc per 500 calories.
• 500 calories of Split Green Peas lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Split Green Peas have 4.1 times more Protein than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 2.7 times more Omega 3, 3.3 times more Omega 6, 12.8 times more Sugars and 1.5 times more Fiber than Raw Split Green Peas.
• Both Split Green Peas and Cooked Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Split Green Peas provide inadequate amounts of Omega 6