Comparing Nutrients in 5 ounces Green Peas VS Cooked Frozen Carrots

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Green Peas	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	6% 54μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.95% 0.15mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	9.16% 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	23% 92μg	3.9% 15.6μg	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	63% 56.7mg	3.62% 3.26mg	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	1.23% 0.18mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.3% 35μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Peas	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	13% 0.12mg	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	26% 2.1mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	25.3% 0.58mg	10.3% 0.24mg	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	22% 153mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.02% 112g	3.46% 128g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Green Peas have 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 Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 22.3 times more Vitamin A, 1.7 times more Vitamin B5 and 7.8 times more Vitamin E than Raw Green Peas.
• 5 ounces of Green Peas have insufficient amounts of Vitamin E
• Both Raw Green Peas as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Green Peas have 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 Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.4 times more Calcium and 11.8 times more Sodium than Raw Green Peas.
• Both Green Peas and Cooked Frozen Carrots 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 Green Peas have 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 Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.3 times more Omega 3 than Raw Green Peas.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Raw Green Peas as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in five ounces.