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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Peas And Carrots	22%	7%	71%
Canned Peas And Onions with Liquids	26%	7%	67%

Macro Nutrients

	Cooked Frozen Peas And Carrots	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Energy	3.3% 95kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	1.7% 0.29g	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	NA	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	12% 4.56g	38g per day for Men 19-50 years
Protein	11% 6.13g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Carrots	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Vitamin A	105% 945μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.2% 0.45mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	6.3% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	29.3% 0.38mg	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	13.4% 53.6μg	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	18% 16mg	6.6% 5.95mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Carrots	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	22% 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	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	22% 0.51mg	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	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	9.22% 314mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	58.5% 877mg	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	4.63% 171g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Peas And Carrots have 59.5 times more Vitamin A, 2.3 times more Vitamin B1 and 2.7 times more Vitamin C than Canned Peas And Onions Solids and Liquids.
• While Canned Peas And Onions Solids and Liquids contain 2.2 times more Vitamin B6 than Boiled and Drained Frozen Peas And Carrots.
• Both Boiled and Drained Frozen Peas And Carrots and Canned Peas And Onions Solids and Liquids have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9 per 7 oz.
• Both Boiled and Drained Frozen Peas And Carrots as well as Canned Peas And Onions Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Frozen Peas And Carrots have 1.4 times more Calcium, 1.6 times more Potassium and 2.8 times more Selenium than Canned Peas And Onions Solids and Liquids.
• While Canned Peas And Onions Solids and Liquids contain 1.3 times more Copper, 1.3 times more Manganese, 6.5 times more Sodium and 1.3 times more Zinc than Boiled and Drained Frozen Peas And Carrots.
• Both Boiled and Drained Frozen Peas And Carrots and Canned Peas And Onions Solids and Liquids have similar amounts of Iron, Magnesium, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Frozen Peas And Carrots have 1.3 times more Fiber than Canned Peas And Onions Solids and Liquids.
• Both Boiled and Drained Frozen Peas And Carrots and Canned Peas And Onions Solids and Liquids have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 7 oz.
• Both Boiled and Drained Frozen Peas And Carrots as well as Canned Peas And Onions Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.