Comparing Nutrients in 100 grams Canned Peas And Carrots with Liquids VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Peas And Carrots with Liquids	19%	5%	76%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Peas And Carrots with Liquids	Carrots	Recommended Dietary Allowance
Energy	1.3% 38kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.049g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.52% 8.5g	7.37% 9.6g	130g per day for Men 19-50 years
Sugars	3.9% 2.83g	6.54% 4.74g	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	0.76% 0.55g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	3.88% 2.17g	1.66% 0.93g	56g per day for Men 19-50 years

Vitamins

	Canned Peas And Carrots with Liquids	Carrots	Recommended Dietary Allowance
Vitamin A	38% 343μg	93% 835μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.17% 0.074mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	5.46% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.4% 2.22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.5% 18μg	4.75% 19μg	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	7.33% 6.6mg	6.56% 5.9mg	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	2.53% 0.38mg	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas And Carrots with Liquids	Carrots	Recommended Dietary Allowance
Calcium	2.3% 23mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	5% 0.045mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.08% 3.2μg	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	9.38% 0.75mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	6.2% 0.14mg	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	6.57% 46mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.4% 88g	2.4% 88.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Peas And Carrots with Liquids vs Carrots:

• Raw Carrots contain 2.4 times more Vitamin A, 1.7 times more Vitamin B3, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.7 times more Vitamin E than Canned Peas And Carrots Solids and Liquids.
• Both Canned Peas And Carrots Solids and Liquids and Raw Carrots have similar amounts of Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C and Vitamin K per 100 g.
• Both Canned Peas And Carrots Solids and Liquids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Peas And Carrots with Liquids vs Carrots:

• Canned Peas And Carrots Solids and Liquids have 2.3 times more Copper, 2.5 times more Iron, 2.5 times more Manganese, 1.3 times more Phosphorus, 9 times more Selenium and 2.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.4 times more Calcium, 3.2 times more Potassium and 17.3 times more Sodium than Canned Peas And Carrots Solids and Liquids.
• Both Canned Peas And Carrots Solids and Liquids and Raw Carrots have similar amounts of Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Peas And Carrots Solids and Liquids have 11.5 times more Omega 3 and 2.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.7 times more Sugars than Canned Peas And Carrots Solids and Liquids.
• Both Canned Peas And Carrots Solids and Liquids and Raw Carrots have similar amounts of Energy, Carbohydrate and Fiber per 100 g.
• Both Canned Peas And Carrots Solids and Liquids as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.