Comparing Nutrients in 7 ounces Boiled Green Peas VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Green Peas	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	5.75% 167kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	24% 31g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	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	1.12% 0.81g	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	% 0.26g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 10.4g	% 6.83g	g per day for Men 19-50 years
Fiber	28.7% 11g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	19% 10.6g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.3mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	31.3% 125μg	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	31.3% 28mg	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	1.85% 0.28mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.4μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	38.2% 3.06mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	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	33% 232mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.18% 155g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Peas VS Cooked Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Green Peas 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 Boiled Green Peas vs Cooked Frozen Carrots:

• 7 ounces of Boiled Green Peas have 8.6 times more Vitamin B1, 4 times more Vitamin B2, 4.9 times more Vitamin B3, 2.6 times more Vitamin B6, 5.7 times more Vitamin B9, 6.2 times more Vitamin C and 1.9 times more Vitamin K than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 21.2 times more Vitamin A and 7.2 times more Vitamin E than Boiled and Drained Green Peas.
• Both Boiled Green Peas and Cooked Frozen Carrots provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Green Peas have insufficient amounts of Vitamin E
• Both Boiled and Drained Green Peas 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 Boiled Green Peas vs Cooked Frozen Carrots:

• 7 ounces of Boiled Green Peas have 2.1 times more Copper, 2.9 times more Iron, 3.5 times more Magnesium, 3.1 times more Manganese, 3.8 times more Phosphorus, 1.4 times more Potassium, 3.2 times more Selenium and 3.4 times more Zinc than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 1.3 times more Calcium and 19.7 times more Sodium than Boiled and Drained Green Peas.
• Both Boiled Green Peas 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 Boiled Green Peas have 2.3 times more Energy, 2 times more Carbohydrate, 1.5 times more Sugars, 1.7 times more Fiber and 9.2 times more Protein than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 2.3 times more Omega 3 than Boiled and Drained Green Peas.
• 7 ounces of Boiled Green Peas provide inadequate amounts of Omega 3
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Green Peas as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in seven ounces.