Comparing Nutrients in 100 grams Canned Carrots with Liquids and Salt VS Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Frozen Green Peas	26%	5%	69%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Frozen Green Peas	Recommended Dietary Allowance
Energy	0.79% 23kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.21% 0.066g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.06% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.13% 5.37g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	6.9% 5g	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	0.34% 0.25g	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	% 0.08g	g per day for Men 19-50 years
Sucrose	NA	% 4.6g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	12% 4.5g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	68% 613μg	11.4% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	10.8% 1.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	6.4% 0.083mg	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	2% 8μg	13.3% 53μg	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	2.22% 2mg	20% 18mg	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	4.87% 0.73mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Frozen Green Peas	Recommended Dietary Allowance
Calcium	3.1% 31mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	13.8% 0.12mg	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	6.5% 0.52mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	14.6% 0.34mg	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	2.86% 20mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	7.45% 0.82mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Frozen Green Peas per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Liquids and Salt versus 100 g of Frozen Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Liquids and Salt vs Frozen Green Peas:

• 100 grams of Canned Carrots with Liquids and Salt have 6 times more Vitamin A, 1.3 times more Vitamin B6 and 36.5 times more Vitamin E than Frozen Green Peas.
• While 100 g of Frozen Green Peas, Unprepared contain 13.6 times more Vitamin B1, 3.7 times more Vitamin B2, 4.1 times more Vitamin B3, 3.9 times more Vitamin B5, 6.6 times more Vitamin B9, 9 times more Vitamin C and 2.8 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 100 grams of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 100 grams of Frozen Green Peas have insufficient amounts of Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Frozen Green Peas, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Liquids and Salt vs Frozen Green Peas:

• 100 grams of Canned Carrots with Liquids and Salt have 1.4 times more Calcium, 1.3 times more Manganese and 2.2 times more Sodium than Frozen Green Peas.
• While 100 g of Frozen Green Peas, Unprepared contain 2.9 times more Iron, 2.9 times more Magnesium, 4.1 times more Phosphorus, 4.8 times more Selenium and 2.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Frozen Green Peas contain similar levels of Copper, Potassium and Water per 100 grams.
• 100 grams of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Frozen Green Peas, Unprepared contain 3.3 times more Energy, 4.1 times more Omega 3, 2.5 times more Carbohydrate, 2 times more Sugars, 2.5 times more Fiber and 9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 100 grams of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Frozen Green Peas, Unprepared provide inadequate amounts of Omega 6 in 100 grams.