Frozen vegetables have a long shelf life. They're also easy to prepare and are available year-round. An advantage of getting packages of frozen mixed vegetables, such as peas and carrots, is that they provide a wider range of nutrients. Frozen peas and carrots make nutritious side dishes or quick additions to soups, casseroles and stews.
Basic Information
A cup of frozen peas and carrots has 77 calories. This serving has less than 1 gram of fat, 5 grams of protein and 16 grams of carbohydrates, including 7 grams of natural sugars. According to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services, a balanced 2,000-calorie diet should include at least 2 1/2 cups of vegetables per day, 5 cups of starchy vegetables per week and 5 1/2 cups of red and orange vegetables per week. Peas count toward your starchy vegetables, and carrots count toward the recommendation for orange and red vegetables.
Dietary Fiber
One cup of frozen peas and carrots has 5 grams of dietary fiber. This is nearly one-fifth of the recommended daily intake of 28 grams for healthy adults on a 2,000-calorie diet. Dietary fiber can help you control your weight, lower your cholesterol and reduce your risk for constipation. The average American gets less than half of the recommended amount per day, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.
Vitamins
A cup of frozen peas and carrots has 15,222 IU of vitamin A, or 304 percent of the daily value. Vitamin A is necessary for fighting infections and maintaining healthy vision. A high amount of vitamin A from vegetables is not likely to lead to toxicity. Peas and carrots have 13 mg of vitamin C, or 22 percent of the daily value, and at least 9 percent of the daily value for B vitamins such as thiamin (B-1), niacin (B-3) and folate.
Minerals
Peas and carrots have 1.5 mg of iron, or 8 percent of the recommended daily value. Iron is essential for preventing anemia. Most vegetables, including peas and carrots, are naturally low in sodium. A cup of frozen peas and carrots has only 109 mg of sodium, or less than 5 percent of the maximum daily recommendation for healthy adults, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Peas and carrots boiled with added salt have 486 mg of sodium per cup. Too much sodium in your diet can cause high blood pressure.
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