Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Green Peas

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Green Peas	26%	4%	70%

Macro Nutrients

	Cooked Frozen Carrots	Green Peas	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	11% 8.04g	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	0.55% 0.4g	0.76% 0.55g	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	% 0.51g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 4.88g	% 7.07g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Green Peas	Recommended Dietary Allowance
Vitamin A	133% 1199μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	2.95% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	18.4% 0.24mg	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	3.9% 15.6μg	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	3.62% 3.26mg	63% 56.7mg	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	9.54% 1.43mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	29.3% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Green Peas	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	27.7% 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	9.4% 0.75mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	25.3% 0.58mg	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	6.28% 44mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Green Peas per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Green Peas:

• 5 ounces of Cooked Frozen Carrots have 22.3 times more Vitamin A, 1.7 times more Vitamin B5 and 7.8 times more Vitamin E than Green Peas.
• While 5 oz of Raw Green Peas contain 8.9 times more Vitamin B1, 3.6 times more Vitamin B2, 5 times more Vitamin B3, 2 times more Vitamin B6, 5.9 times more Vitamin B9, 17.4 times more Vitamin C and 1.8 times more Vitamin K than Boiled and Drained Frozen Carrots.
• 5 ounces of Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Raw Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Green Peas:

• 5 ounces of Cooked Frozen Carrots have 1.4 times more Calcium and 11.8 times more Sodium than Green Peas.
• While 5 oz of Raw Green Peas contain 2.1 times more Copper, 2.8 times more Iron, 3 times more Magnesium, 2.5 times more Manganese, 3.5 times more Phosphorus, 1.3 times more Potassium, 3 times more Selenium and 3.5 times more Zinc than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Green Peas contain similar levels of Water per five ounces.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 1.3 times more Omega 3 than Green Peas.
• While 5 oz of Raw Green Peas contain 2.2 times more Energy, 1.9 times more Carbohydrate, 1.4 times more Sugars, 1.7 times more Fiber and 9.3 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Frozen Carrots as well as Raw Green Peas provide inadequate amounts of Omega 6 in five ounces.