Comparing Nutrients in 100 calories Canned Peas And Onions with Liquids VS Cooked Frozen Peas And Onions

Weight per 100 calories

• Canned Peas And Onions with Liquids: 196g
• Cooked Frozen Peas And Onions: 222g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Canned Peas And Onions with Liquids or Cooked Frozen Peas And Onions?

Macros Ratio

	Protein	Fat	Carbs
Canned Peas And Onions with Liquids	26%	7%	67%
Cooked Frozen Peas And Onions	22%	4%	74%

Macro Nutrients

	Canned Peas And Onions with Liquids	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	0.46% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	3.68% 0.059g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	14.8% 19g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.38g	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	12% 4.5g	13% 4.9g	38g per day for Men 19-50 years
Protein	11.5% 6.43g	10% 5.64g	56g per day for Men 19-50 years

Vitamins

	Canned Peas And Onions with Liquids	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Vitamin A	1.74% 15.7μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	27.8% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	15% 0.19mg	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	13.2% 53μg	11% 44.4μg	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	6.54% 5.9mg	17% 15.3mg	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	0.3% 0.044mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.4% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas And Onions with Liquids	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Calcium	3.33% 33.3mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	21.8% 0.2mg	15.6% 0.14mg	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	21.3% 1.7mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	7.47% 31.4mg	6.88% 29mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	16% 0.37mg	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	14.3% 100mg	10.8% 75.6mg	700mg per day for Men 19-50 years
Potassium	5.54% 188mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	1.43% 0.78μg	1.6% 0.89μg	55μg per day for Men 19-50 years
Sodium	57.8% 867mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.14mg	5.86% 0.64mg	11mg per day for Men 19-50 years
Water	4.58% 169g	5.3% 196g	3700g per day for Men 19-50 years

Canned Peas And Onions With Liquids VS Cooked Frozen Peas And Onions Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Peas And Onions with Liquids or Cooked Frozen Peas And Onions?

Lets compare vitamin content per 100 calories of Canned Peas And Onions with Liquids vs Cooked Frozen Peas And Onions:

• 100 calories of Canned Peas And Onions with Liquids have 1.6 times more Vitamin B5 and 1.9 times more Vitamin B6 than Cooked Frozen Peas And Onions.
• While 100 kcal of Boiled and Drained Frozen Peas And Onions contain 7.5 times more Vitamin A, 1.7 times more Vitamin B1 and 2.6 times more Vitamin C than Canned Peas And Onions Solids and Liquids.
• Both Canned Peas And Onions with Liquids and Cooked Frozen Peas And Onions provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 100 calories.
• 100 calories of Canned Peas And Onions with Liquids have insufficient amounts of Vitamin A
• Both Canned Peas And Onions Solids and Liquids as well as Boiled and Drained Frozen Peas And Onions have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Peas And Onions with Liquids vs Cooked Frozen Peas And Onions:

• 100 calories of Canned Peas And Onions with Liquids have 1.4 times more Copper, 1.4 times more Manganese, 1.3 times more Phosphorus, 10.5 times more Sodium and 1.8 times more Zinc than Cooked Frozen Peas And Onions.
• While 100 kcal of Boiled and Drained Frozen Peas And Onions contain 1.4 times more Potassium than Canned Peas And Onions Solids and Liquids.
• Both Canned Peas And Onions with Liquids and Cooked Frozen Peas And Onions contain similar levels of Calcium, Iron, Magnesium and Water per 100 calories.
• Both Canned Peas And Onions Solids and Liquids as well as Boiled and Drained Frozen Peas And Onions lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Peas And Onions with Liquids have 1.7 times more Omega 3 than Cooked Frozen Peas And Onions.
• Both Canned Peas And Onions with Liquids and Cooked Frozen Peas And Onions offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• Both Canned Peas And Onions Solids and Liquids as well as Boiled and Drained Frozen Peas And Onions provide inadequate amounts of Omega 6 in 100 calories.