Comparing Nutrients in 100 calories Canned Green Peas Rinsed VS Boiled Carrots

Weight per 100 calories

• Canned Green Peas Rinsed: 141g
• Boiled Carrots: 286g

Canned Green Peas Rinsed have 2 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Discover which food has more nutrients per 100 calories - Canned Green Peas Rinsed or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas Rinsed	24%	12%	64%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Green Peas Rinsed	Boiled Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.38% 1.34g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.6g	18% 23.5g	130g per day for Men 19-50 years
Sugars	NA	13.6% 9.86g	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	1.4% 1.03g	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	% 1.14g	g per day for Men 19-50 years
Sucrose	NA	% 7.7g	g per day for Men 19-50 years
Fiber	NA	22.6% 8.57g	38g per day for Men 19-50 years
Protein	11% 6.1g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas Rinsed	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	270% 2434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.86% 0.094mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.33% 0.056mg	9.67% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.43mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	33.6% 0.44mg	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	10.6% 42.3μg	10% 40μg	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	14.6% 13mg	11.4% 10.3mg	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	NA	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.6% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas Rinsed	Boiled Carrots	Recommended Dietary Allowance
Calcium	3.4% 34mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	5.4% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.4% 136μg	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	19% 1.54mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	6.04% 25.4mg	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	19.3% 0.44mg	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	13% 92mg	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	4.35% 148mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	21.7% 325mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	8.7% 0.96mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	3.1% 115g	6.96% 258g	3700g per day for Men 19-50 years

Canned Green Peas Rinsed VS Boiled Carrots Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Green Peas Rinsed or Boiled Carrots?

Lets compare vitamin content per 100 calories of Canned Green Peas Rinsed vs Boiled Carrots:

• 100 calories of Canned Green Peas Rinsed have 1.3 times more Vitamin C than Boiled Carrots.
• While 100 kcal of Boiled and Drained Carrots contain 2 times more Vitamin B1, 2.2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas Rinsed and Boiled Carrots provide similar amounts of Vitamin B9 per 100 calories.
• Both Canned Green Peas, Rinsed Solids as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Green Peas Rinsed vs Boiled Carrots:

• 100 calories of Canned Green Peas Rinsed have 3.1 times more Copper, 1.6 times more Iron, 2 times more Sodium and 1.7 times more Zinc than Boiled Carrots.
• While 100 kcal of Boiled and Drained Carrots contain 2.5 times more Calcium, 1.4 times more Manganese, 4.5 times more Potassium and 2.2 times more Water than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas Rinsed and Boiled Carrots contain similar levels of Magnesium and Phosphorus per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Green Peas Rinsed have 41.9 times more Omega 3, 2.1 times more Omega 6 and 2.8 times more Protein than Boiled Carrots.
• While 100 kcal of Boiled and Drained Carrots contain 1.4 times more Carbohydrate than Canned Green Peas, Rinsed Solids.
• Both Canned Green Peas Rinsed and Boiled Carrots offer comparable quantities of Energy per 100 calories.
• 100 calories of Boiled Carrots provide inadequate amounts of Omega 3 and Omega 6