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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Green Peas with Liquids and Salt	20%	7%	73%

Macro Nutrients

	Boiled Carrots	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	2.14% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	16% 21g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	8.76% 6.35g	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	0.99% 0.71g	0.27% 0.2g	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	% 0.79g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 5.85g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	10.7% 5.97g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	188% 1691μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	9.92% 0.13mg	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	6.95% 27.8μg	12% 47.6μg	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	7.94% 7.14mg	17% 15.5mg	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	13.6% 2.04mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	34.2% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	18.2% 0.42mg	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	8.5% 59.5mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	6.2% 210mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	24.5% 367mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.57% 169g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 11.2 times more Vitamin A, 1.8 times more Vitamin B2, 2.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 51.5 times more Vitamin E than Canned Green Peas Solids and Liquids with Salt.
• While Canned Green Peas Solids and Liquids with Salt contain 1.5 times more Vitamin B3, 1.7 times more Vitamin B9, 2.2 times more Vitamin C and 1.5 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Green Peas Solids and Liquids with Salt have similar amounts of Vitamin B1 per 7 oz.
• Both Boiled and Drained Carrots as well as Canned Green Peas Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Carrots have 1.5 times more Calcium and 2.2 times more Potassium than Canned Green Peas Solids and Liquids with Salt.
• While Canned Green Peas Solids and Liquids with Salt contain 5.8 times more Copper, 3.8 times more Iron, 1.9 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 1.9 times more Selenium, 3.2 times more Sodium and 3.6 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Green Peas Solids and Liquids with Salt have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Green Peas Solids and Liquids with Salt contain 1.7 times more Energy, 43 times more Omega 3, 2.1 times more Omega 6, 1.3 times more Carbohydrate and 4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Green Peas Solids and Liquids with Salt have similar amounts of Sugars and Fiber per 7 oz.
• Both Boiled and Drained Carrots as well as Canned Green Peas Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.