Comparing Nutrients in 5 ounces Frozen Peas And Carrots VS Cooked Frozen Peas And Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Peas And Carrots	22%	7%	71%
Cooked Frozen Peas And Carrots	22%	7%	71%

Macro Nutrients

	Frozen Peas And Carrots	Cooked Frozen Peas And Carrots	Recommended Dietary Allowance
Energy	2.6% 75kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	11% 14.3g	130g per day for Men 19-50 years
Sugars	NA	8.52% 6.2g	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	12.7% 4.8g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	7.82% 4.38g	56g per day for Men 19-50 years

Vitamins

	Frozen Peas And Carrots	Cooked Frozen Peas And Carrots	Recommended Dietary Allowance
Vitamin A	75% 673μg	75% 675μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	9.5% 0.12mg	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	12.8% 51μg	9.2% 37μg	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	17.6% 16mg	12.8% 11.5mg	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	NA	4.9% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.2% 26.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Peas And Carrots	Cooked Frozen Peas And Carrots	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	12% 0.11mg	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	19.3% 1.55mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	12.4% 0.29mg	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	12% 85mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.23% 120g	3.3% 122g	3700g per day for Men 19-50 years

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

• Frozen Peas And Carrots, Unprepared have 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.2 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Frozen Peas And Carrots.
• Both Frozen Peas And Carrots, Unprepared and Boiled and Drained Frozen Peas And Carrots have similar amounts of Vitamin A, Vitamin B1 and Vitamin B6 per 5 oz.
• Both Frozen Peas And Carrots, Unprepared as well as Boiled and Drained Frozen Peas And Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Frozen Peas And Carrots, Unprepared have 1.2 times more Phosphorus and 1.2 times more Potassium than Boiled and Drained Frozen Peas And Carrots.
• Both Frozen Peas And Carrots, Unprepared and Boiled and Drained Frozen Peas And Carrots have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Selenium, Sodium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Frozen Peas And Carrots, Unprepared and Boiled and Drained Frozen Peas And Carrots have similar amounts of macro-nutrients per 5 oz
• Both Frozen Peas And Carrots, Unprepared and Boiled and Drained Frozen Peas And Carrots have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein per 5 oz.
• Both Frozen Peas And Carrots, Unprepared as well as Boiled and Drained Frozen Peas And Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.