Comparing Nutrients in 100 calories Cooked Frozen Onions with Salt VS Boiled Podded Peas with Salt

Weight per 100 calories

• Cooked Frozen Onions with Salt: 385g
• Boiled Podded Peas with Salt: 250g

Boiled and Drained Podded Peas with Salt have 1.5 times more energy per unit of mass than Boiled Frozen Onions, drained with Salt, which is low in comparison to other foods. Cooked Frozen Onions with Salt having very low energy density.

Which food has more nutrients per 100 calories - Cooked Frozen Onions with Salt or Boiled Podded Peas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions with Salt	10%	2%	88%
Boiled Podded Peas with Salt	32%	5%	63%

Macro Nutrients

	Cooked Frozen Onions with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.24% 0.004g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	12.4% 16g	130g per day for Men 19-50 years
Sugars	15.4% 11g	13.8% 9.98g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14% 5.4g	18.4% 7g	38g per day for Men 19-50 years
Protein	4.88% 2.73g	14.6% 8.18g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.33% 0.069mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	8.42% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	27.7% 0.36mg	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	12.5% 50μg	18% 72.5μg	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	21.8% 19.6mg	133% 120mg	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	0.26% 0.038mg	6.5% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.96% 1.15μg	52% 62.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Calcium	10.4% 104mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.092mg	21.4% 0.19mg	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	16.3% 1.3mg	61.6% 4.93mg	8mg per day for Men 19-50 years
Magnesium	7.33% 30.8mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	18.3% 0.42mg	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	1.1% 7.7mg	19.6% 138mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	17.6% 600mg	3400mg per day for Men 19-50 years
Selenium	2.8% 1.54μg	3.2% 1.75μg	55μg per day for Men 19-50 years
Sodium	62.6% 938mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	3.15% 0.35mg	8.4% 0.93mg	11mg per day for Men 19-50 years
Water	9.6% 355g	6% 222g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Frozen Onions with Salt vs Boiled Podded Peas with Salt:

• Boiled and Drained Podded Peas with Salt contain more Vitamin A, 5.2 times more Vitamin B1, 2.7 times more Vitamin B2, 2.7 times more Vitamin B3, 5.6 times more Vitamin B5, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9, 6.1 times more Vitamin C, 25.4 times more Vitamin E and 54.2 times more Vitamin K than Boiled Frozen Onions, drained with Salt.
• Both Boiled Frozen Onions, drained with Salt as well as Boiled and Drained Podded Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Frozen Onions with Salt vs Boiled Podded Peas with Salt:

• Boiled Frozen Onions, drained with Salt have 1.6 times more Sodium and 1.6 times more Water than Boiled and Drained Podded Peas with Salt.
• While Boiled and Drained Podded Peas with Salt contain 2.1 times more Copper, 3.8 times more Iron, 2.1 times more Magnesium, 2.7 times more Manganese, 17.9 times more Phosphorus, 1.5 times more Potassium and 2.7 times more Zinc than Boiled Frozen Onions, drained with Salt.
• Both Boiled Frozen Onions, drained with Salt and Boiled and Drained Podded Peas with Salt have similar amounts of Calcium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled Frozen Onions, drained with Salt have 1.5 times more Carbohydrate than Boiled and Drained Podded Peas with Salt.
• While Boiled and Drained Podded Peas with Salt contain 9.8 times more Omega 3, 2.9 times more Omega 6, 1.3 times more Fiber and 3 times more Protein than Boiled Frozen Onions, drained with Salt.
• Both Boiled Frozen Onions, drained with Salt and Boiled and Drained Podded Peas with Salt have similar amounts of Energy and Sugars per 100 kcal.
• Both Boiled Frozen Onions, drained with Salt as well as Boiled and Drained Podded Peas with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.