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

Macros Ratio

	Protein	Fat	Carbs
Canned Peas And Carrots with Liquids	19%	5%	76%
Cooked Frozen Peas And Carrots with Salt	22%	7%	71%

Macro Nutrients

	Canned Peas And Carrots with Liquids	Cooked Frozen Peas And Carrots with Salt	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	15.4% 20g	130g per day for Men 19-50 years
Sugars	7.75% 5.6g	12% 8.65g	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	17.2% 6.55g	16% 6.15g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Canned Peas And Carrots with Liquids	Cooked Frozen Peas And Carrots with Salt	Recommended Dietary Allowance
Vitamin A	75.6% 681μg	105% 945μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	13.3% 0.17mg	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	8.93% 35.7μg	13% 51.6μg	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	14.6% 13mg	18% 16mg	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	5.03% 0.75mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	31% 37.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas And Carrots with Liquids	Cooked Frozen Peas And Carrots with Salt	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	16.8% 0.15mg	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	18.6% 1.5mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	17.4% 0.4mg	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	13% 91mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	9.22% 314mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	40.2% 603mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.6% 170g	3700g per day for Men 19-50 years

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

• Boiled Frozen Peas And Carrots, drained with Salt contain 1.4 times more Vitamin A, 3 times more Vitamin B1, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Canned Peas And Carrots Solids and Liquids.
• Both Canned Peas And Carrots Solids and Liquids and Boiled Frozen Peas And Carrots, drained with Salt have similar amounts of Vitamin B2, Vitamin B6 and Vitamin C per 7 oz.
• Both Canned Peas And Carrots Solids and Liquids as well as Boiled Frozen Peas And Carrots, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Peas And Carrots Solids and Liquids have 1.4 times more Copper, 1.8 times more Manganese and 1.3 times more Zinc than Boiled Frozen Peas And Carrots, drained with Salt.
• While Boiled Frozen Peas And Carrots, drained with Salt contain 1.3 times more Iron, 1.6 times more Potassium and 76 times more Sodium than Canned Peas And Carrots Solids and Liquids.
• Both Canned Peas And Carrots Solids and Liquids and Boiled Frozen Peas And Carrots, drained with Salt have similar amounts of Calcium, Magnesium, Phosphorus, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Frozen Peas And Carrots, drained with Salt contain 1.3 times more Energy, 1.6 times more Omega 3, 1.5 times more Sugars and 1.4 times more Protein than Canned Peas And Carrots Solids and Liquids.
• Both Canned Peas And Carrots Solids and Liquids and Boiled Frozen Peas And Carrots, drained with Salt have similar amounts of Carbohydrate and Fiber per 7 oz.
• Both Canned Peas And Carrots Solids and Liquids as well as Boiled Frozen Peas And Carrots, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.