Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Boiled Green Peas

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Green Peas	25%	2%	73%

Macro Nutrients

	Canned Carrots with Salt	Boiled Green Peas	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	17% 22g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	11.6% 8.4g	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	0.8% 0.58g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 7.4g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Green Peas	Recommended Dietary Allowance
Vitamin A	88% 791μg	6.3% 56.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	16.2% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	23.6% 0.31mg	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	3.2% 12.8μg	22.3% 89.3μg	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	4.25% 3.83mg	22.4% 20mg	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	7% 1.05mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	30.6% 36.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Green Peas	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	27.2% 0.25mg	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	11.3% 0.91mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	32.4% 0.74mg	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	4.86% 34mg	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled Green Peas per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Boiled Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Boiled Green Peas:

• 5 ounces of Canned Carrots with Salt have 14 times more Vitamin A and 5.3 times more Vitamin E than Boiled Green Peas.
• While 5 oz of Boiled and Drained Green Peas contain 14.4 times more Vitamin B1, 5 times more Vitamin B2, 3.7 times more Vitamin B3, 1.9 times more Vitamin B6, 7 times more Vitamin B9, 5.3 times more Vitamin C and 2.6 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Green Peas provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Boiled Green Peas have insufficient amounts of Vitamin E
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Boiled Green Peas:

• 5 ounces of Canned Carrots with Salt have 80.7 times more Sodium than Boiled Green Peas.
• While 5 oz of Boiled and Drained Green Peas contain 1.7 times more Copper, 2.4 times more Iron, 4.9 times more Magnesium, 4.9 times more Phosphorus, 1.5 times more Potassium, 4.8 times more Selenium and 4.6 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Green Peas contain similar levels of Calcium, Manganese and Water per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Green Peas contain 3.4 times more Energy, 2.8 times more Carbohydrate, 2.4 times more Sugars, 3.7 times more Fiber and 8.4 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Green Peas provide inadequate amounts of Omega 3 and Omega 6 in five ounces.