Comparing Nutrients in 14 ounces Cooked Frozen Onions with Salt VS Canned Green Peas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions with Salt	10%	2%	88%
Canned Green Peas with Liquids	23%	5%	72%

Macro Nutrients

	Cooked Frozen Onions with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	3.56% 103kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	2.7% 0.46g	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	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	16% 11.5g	17.5% 12.7g	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	0.55% 0.4g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 11.7g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	34.5% 13g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	31.8% 286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.27% 0.52mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	7.22% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	20% 0.26mg	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	43.2% 39mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	54.6% 65.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	10.7% 107mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	47.6% 0.43mg	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	50.6% 4.05mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	45.6% 1.05mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	64.6% 968mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.2% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Onions with Salt VS Canned Green Peas with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Onions with Salt versus 14 oz of Canned Green Peas with Liquids 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 Canned Green Peas with Liquids:

• 14 oz of Canned Green Peas Solids and Liquids contain more Vitamin A, 6.9 times more Vitamin B1, 4.1 times more Vitamin B2, 6.4 times more Vitamin B3, 2.2 times more Vitamin B9, 1.9 times more Vitamin C and 55 times more Vitamin K than Boiled Frozen Onions, drained with Salt.
• Both Cooked Frozen Onions with Salt and Canned Green Peas with Liquids provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cooked Frozen Onions with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin K
• Both Boiled Frozen Onions, drained with Salt as well as Canned Green Peas Solids and Liquids have insufficient amounts of Vitamin B5, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Onions with Salt vs Canned Green Peas with Liquids:

• 14 ounces of Cooked Frozen Onions with Salt have 1.5 times more Calcium and 27.1 times more Sodium than Canned Green Peas with Liquids.
• While 14 oz of Canned Green Peas Solids and Liquids contain 4.5 times more Copper, 3 times more Iron, 2.1 times more Magnesium, 6.6 times more Manganese, 26.5 times more Phosphorus, 3.3 times more Selenium and 7.8 times more Zinc than Boiled Frozen Onions, drained with Salt.
• Both Cooked Frozen Onions with Salt and Canned Green Peas with Liquids contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Cooked Frozen Onions with Salt lack sufficient amounts of Magnesium, Manganese, Phosphorus, Selenium and Zinc
• 14 ounces of Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Canned Green Peas Solids and Liquids contain 1.6 times more Carbohydrate, 2.4 times more Fiber and 4.5 times more Protein than Boiled Frozen Onions, drained with Salt.
• Both Cooked Frozen Onions with Salt and Canned Green Peas with Liquids offer comparable quantities of Sugars 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 Canned Green Peas Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.