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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 7 ounces of Cooked Frozen Peas And Carrots with Salt have 1.4 times more Vitamin A, 3 times more Vitamin B1, 1.2 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9, 1.2 times more Vitamin C, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Canned Peas And Carrots with Liquids.
• Both Cooked Frozen Peas And Carrots with Salt and Canned Peas And Carrots with Liquids provide similar amounts of Vitamin B6 per seven ounces.
• Both Boiled Frozen Peas And Carrots, drained with Salt as well as Canned Peas And Carrots Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Frozen Peas And Carrots with Salt have 1.3 times more Iron, 1.6 times more Potassium, 1.2 times more Selenium and 76 times more Sodium than Canned Peas And Carrots with Liquids.
• While 7 oz of Canned Peas And Carrots Solids and Liquids contain 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.
• Both Cooked Frozen Peas And Carrots with Salt and Canned Peas And Carrots with Liquids contain similar levels of Calcium, Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Canned Peas And Carrots with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Peas And Carrots with Salt have 1.6 times more Omega 3, 1.5 times more Sugars and 1.4 times more Protein than Canned Peas And Carrots with Liquids.
• Both Cooked Frozen Peas And Carrots with Salt and Canned Peas And Carrots with Liquids offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Canned Peas And Carrots with Liquids provide inadequate amounts of Omega 3
• Both Boiled Frozen Peas And Carrots, drained with Salt as well as Canned Peas And Carrots Solids and Liquids provide inadequate amounts of Energy and Omega 6 in seven ounces.