Comparing Nutrients in 14 ounces Cooked Frozen Onions with Salt VS 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	3.56% 103kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	16% 11.5g	22% 16g	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	14.6% 5.56g	29.2% 11g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	23% 13g	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	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.27% 0.52mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	53.4% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	44% 0.57mg	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% 51.6μg	28.8% 115μg	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	22.5% 20.2mg	211% 190mg	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% 0.04mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	82.7% 99μg	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	10.7% 107mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	34% 0.31mg	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	17% 1.35mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	29% 0.67mg	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	1.13% 7.94mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	64.6% 968mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.54% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Onions with Salt VS Boiled Podded Peas with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Onions with Salt versus 14 oz of Boiled Podded Peas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Onions with Salt vs Boiled Podded Peas with Salt:

• 14 oz of Boiled and Drained Podded Peas with Salt contain more Vitamin A, 8 times more Vitamin B1, 4.2 times more Vitamin B2, 4.1 times more Vitamin B3, 8.6 times more Vitamin B5, 2.1 times more Vitamin B6, 2.2 times more Vitamin B9, 9.4 times more Vitamin C, 39 times more Vitamin E and 83.3 times more Vitamin K than Boiled Frozen Onions, drained with Salt.
• 14 ounces of Cooked Frozen Onions with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• 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 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Onions with Salt vs Boiled Podded Peas with Salt:

• 14 oz of Boiled and Drained Podded Peas with Salt contain 1.6 times more Calcium, 3.2 times more Copper, 5.8 times more Iron, 3.3 times more Magnesium, 4.2 times more Manganese, 27.5 times more Phosphorus, 2.4 times more Potassium and 4.1 times more Zinc than Boiled Frozen Onions, drained with Salt.
• Both Cooked Frozen Onions with Salt and Boiled Podded Peas with Salt contain similar levels of Sodium and Water per 14 ounces.
• 14 ounces of Cooked Frozen Onions with Salt lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc
• Both Boiled Frozen Onions, drained with Salt as well as Boiled and Drained Podded Peas with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained Podded Peas with Salt contain 1.4 times more Sugars, 2 times more Fiber and 4.6 times more Protein than Boiled Frozen Onions, drained with Salt.
• Both Cooked Frozen Onions with Salt and Boiled Podded Peas with Salt offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Cooked Frozen Onions with Salt provide inadequate amounts of Protein
• Both Boiled Frozen Onions, drained with Salt as well as Boiled and Drained Podded Peas with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.