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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Green Peas with Liquids and Salt	20%	7%	73%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	2.83% 82.2kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	11.6% 15g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	6.26% 4.54g	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	0.2% 0.14g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 4.2g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	7.6% 4.27g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	97% 869μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	7.1% 0.092mg	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	2.83% 11.3μg	8.5% 34μg	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	3.15% 2.83mg	12.3% 11mg	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	6.9% 1.03mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	24.5% 29.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.4% 44mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	15.6% 0.14mg	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	9.2% 0.74mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	13% 0.3mg	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	4.05% 28.3mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	17.5% 262mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	9.28% 1.02mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.26% 121g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Canned Carrots with Liquids and Salt have 8.1 times more Vitamin A, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 36.5 times more Vitamin E than Canned Green Peas with Liquids and Salt.
• While 5 oz of Canned Green Peas Solids and Liquids with Salt contain 4.1 times more Vitamin B1, 2.4 times more Vitamin B3, 3 times more Vitamin B9, 3.9 times more Vitamin C and 2.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Green Peas Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Carrots with Liquids and Salt have 1.6 times more Calcium, 2.1 times more Manganese, 1.6 times more Potassium and 1.3 times more Sodium than Canned Green Peas with Liquids and Salt.
• While 5 oz of Canned Green Peas Solids and Liquids with Salt contain 2.5 times more Iron, 2.1 times more Magnesium, 3.2 times more Phosphorus, 3.3 times more Selenium and 2.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Green Peas with Liquids and Salt contain similar levels of Copper and Water per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Green Peas Solids and Liquids with Salt contain 2.5 times more Energy, 5.4 times more Omega 3, 2 times more Carbohydrate, 1.3 times more Sugars, 1.8 times more Fiber and 5.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Green Peas Solids and Liquids with Salt provide inadequate amounts of Omega 6 in five ounces.