Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Cooked Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Frozen Green Peas	26%	3%	71%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	12% 8.73g	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	0.36% 0.26g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 8.06g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	135% 1216μg	23% 208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	17.2% 0.22mg	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	3.97% 16μg	29.3% 117μg	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	4.4% 3.97mg	22% 19.6mg	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	9.66% 1.45mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	23% 0.21mg	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	13% 1.03mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	24% 0.55mg	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	5.67% 39.7mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	5% 185g	4.26% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cooked Frozen Green Peas per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Cooked Frozen Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Cooked Frozen Green Peas:

• 7 ounces of Canned Carrots with Liquids and Salt have 5.8 times more Vitamin A and 24.3 times more Vitamin E than Cooked Frozen Green Peas.
• While 7 oz of Boiled and Drained Frozen Green Peas contain 14.9 times more Vitamin B1, 3.7 times more Vitamin B2, 3.5 times more Vitamin B3, 7.4 times more Vitamin B9, 5 times more Vitamin C and 2.4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Frozen Green Peas provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Cooked Frozen Green Peas have insufficient amounts of Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Cooked Frozen Green Peas:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Calcium, 1.6 times more Manganese, 1.6 times more Potassium and 3.3 times more Sodium than Cooked Frozen Green Peas.
• While 7 oz of Boiled and Drained Frozen Green Peas contain 2.9 times more Iron, 2.4 times more Magnesium, 3.9 times more Phosphorus and 2.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Frozen Green Peas contain similar levels of Copper and Water per seven ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Frozen Green Peas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Frozen Green Peas contain 3.4 times more Energy, 2.7 times more Carbohydrate, 1.8 times more Sugars, 2.5 times more Fiber and 8.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 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 and Drained Frozen Green Peas provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.