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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Split Peas with Salt	28%	3%	69%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Split Peas with Salt	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	1.14% 0.19g	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	22.4% 29g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	5.67% 4.1g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	31% 11.8g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Split Peas with Salt	Recommended Dietary Allowance
Vitamin A	97% 869μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	5.23% 0.068mg	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	23% 92μg	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	0.63% 0.57mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Split Peas with Salt	Recommended Dietary Allowance
Calcium	4.4% 44mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	28.5% 0.26mg	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	12% 51mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	24.4% 0.56mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	15% 513mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.66% 99g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Boiled Split Peas with 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 Boiled Split Peas with Salt:

• 5 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 2.3 times more Vitamin B6, 5 times more Vitamin C, 24.3 times more Vitamin E and 2 times more Vitamin K than Boiled Split Peas with Salt.
• While 5 oz of Boiled Split Peas with Salt contain 10 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 4.3 times more Vitamin B5 and 8.1 times more Vitamin B9 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 Boiled Split Peas with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Split Peas 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 Boiled Split Peas with Salt:

• 5 ounces of Canned Carrots with Liquids and Salt have 2.2 times more Calcium and 1.3 times more Water than Boiled Split Peas with Salt.
• While 5 oz of Boiled Split Peas with Salt contain 1.8 times more Copper, 2.5 times more Iron, 4 times more Magnesium, 5 times more Phosphorus, 2.1 times more Potassium and 3.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Split Peas with Salt contain similar levels of Manganese and Sodium per five ounces.
• 5 ounces of Boiled Split Peas with Salt lack sufficient amounts of Calcium
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Split Peas with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Split Peas with Salt contain 5 times more Energy, 3.8 times more Carbohydrate, 4.6 times more Fiber and 14.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Boiled Split Peas with Salt offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled Split Peas with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.