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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids and Salt	20%	7%	73%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Canned Green Peas with Liquids and Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	2.14% 0.36g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	11% 8.1g	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	0.27% 0.2g	0.77% 0.56g	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	% 0.16g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 5.85g	% 6.83g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	10.7% 5.97g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids and Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	13% 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	12% 47.6μg	5.46% 22μg	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	17% 15.5mg	5.07% 4.56mg	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	0.26% 0.04mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.2% 41μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids and Salt	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	18% 0.16mg	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	32% 2.56mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	14.4% 0.33mg	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	18% 125mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	24.5% 367mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.57% 169g	4.84% 179g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Canned Green Peas with Liquids and Salt have 2.6 times more Vitamin B1, 2.4 times more Vitamin B3, 2.2 times more Vitamin B9, 3.4 times more Vitamin C and 1.5 times more Vitamin K than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 11.1 times more Vitamin A, 1.5 times more Vitamin B2, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 50.5 times more Vitamin E than Canned Green Peas Solids and Liquids with Salt.
• 7 ounces of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• Both Canned Green Peas Solids and Liquids with Salt as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Green Peas with Liquids and Salt have 1.2 times more Copper, 2.4 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 2.2 times more Selenium, 3.1 times more Sodium and 2.1 times more Zinc than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 1.8 times more Calcium and 1.8 times more Potassium than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Cooked Frozen Carrots contain similar levels of Water per seven ounces.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Green Peas with Liquids and Salt have 1.6 times more Energy, 1.4 times more Carbohydrate and 5.2 times more Protein than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 1.3 times more Sugars than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas with Liquids and Salt and Cooked Frozen Carrots offer comparable quantities of Omega 3 and Fiber per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Canned Green Peas Solids and Liquids with Salt as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in seven ounces.