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

Macros Ratio

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

Macro Nutrients

	Canned Peas And Carrots with Liquids and Salt	Cooked Frozen Peas And Carrots	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	NA	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	10.4% 3.97g	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 and Salt	Cooked Frozen Peas And Carrots	Recommended Dietary Allowance
Vitamin A	63.7% 574μg	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	NA	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31% 37.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas And Carrots with Liquids and Salt	Cooked Frozen Peas And Carrots	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	34.4% 516mg	9% 135mg	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

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

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

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

• 7 oz of Boiled and Drained Frozen Peas And Carrots contain 1.6 times more Vitamin A, 3 times more Vitamin B1, 2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B9 than Canned Peas And Carrots Solids and Liquids with Salt.
• Both Canned Peas And Carrots with Liquids and Salt and Cooked Frozen Peas And Carrots provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin C per seven ounces.
• Both Canned Peas And Carrots Solids and Liquids with Salt as well as Boiled and Drained Frozen Peas And Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Peas And Carrots with Liquids and Salt have 1.4 times more Copper, 1.8 times more Manganese, 3.8 times more Sodium and 1.3 times more Zinc than Cooked Frozen Peas And Carrots.
• While 7 oz of Boiled and Drained Frozen Peas And Carrots contain 1.3 times more Iron and 1.6 times more Potassium than Canned Peas And Carrots Solids and Liquids with Salt.
• Both Canned Peas And Carrots with Liquids and Salt and Cooked Frozen Peas And Carrots contain similar levels of Calcium, Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Canned Peas And Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Frozen Peas And Carrots contain 1.6 times more Omega 3, 1.6 times more Fiber and 1.4 times more Protein than Canned Peas And Carrots Solids and Liquids with Salt.
• Both Canned Peas And Carrots with Liquids and Salt and Cooked Frozen Peas And Carrots offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Peas And Carrots with Liquids and Salt provide inadequate amounts of Omega 3
• Both Canned Peas And Carrots Solids and Liquids with Salt as well as Boiled and Drained Frozen Peas And Carrots provide inadequate amounts of Energy and Omega 6 in seven ounces.