Comparing Nutrients in 14 ounces Cooked Frozen Peas And Onions with Salt VS Cooked Frozen Peas And Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Peas And Onions with Salt	22%	4%	74%
Cooked Frozen Peas And Carrots with Salt	22%	7%	71%

Macro Nutrients

	Cooked Frozen Peas And Onions with Salt	Cooked Frozen Peas And Carrots with Salt	Recommended Dietary Allowance
Energy	6.16% 179kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	3.83% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34.3g	31% 40g	130g per day for Men 19-50 years
Sugars	20.6% 15g	24% 17.3g	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	23% 8.73g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	18% 10g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Onions with Salt	Cooked Frozen Peas And Carrots with Salt	Recommended Dietary Allowance
Vitamin A	23.4% 210μg	210% 1889μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	26.6% 0.35mg	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	20% 79.4μg	25.8% 103μg	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	30.4% 27.4mg	35.7% 32mg	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	0.53% 0.079mg	13.8% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	62% 74.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Onions with Salt	Cooked Frozen Peas And Carrots with Salt	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	33.5% 0.3mg	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	46.6% 3.73mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	35% 0.8mg	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	19.3% 135mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	72.2% 1084mg	80.4% 1207mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	9.46% 350g	9.2% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Peas And Onions with Salt VS Cooked Frozen Peas And Carrots with Salt per 14 oz

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

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

• 14 oz of Boiled Frozen Peas And Carrots, drained with Salt contain 9 times more Vitamin A, 1.5 times more Vitamin B1, 1.8 times more Vitamin B5, 1.3 times more Vitamin B9, 26 times more Vitamin E and 1.6 times more Vitamin K than Boiled Frozen Peas And Onions, drained with Salt.
• Both Cooked Frozen Peas And Onions with Salt and Cooked Frozen Peas And Carrots with Salt provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per 14 ounces.
• 14 ounces of Cooked Frozen Peas And Onions with Salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Boiled Frozen Peas And Onions, drained with Salt as well as Boiled Frozen Peas And Carrots, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Peas And Onions with Salt vs Cooked Frozen Peas And Carrots with Salt:

• 14 oz of Boiled Frozen Peas And Carrots, drained with Salt contain 1.6 times more Calcium, 1.4 times more Phosphorus, 1.4 times more Potassium, 2.8 times more Selenium and 1.6 times more Zinc than Boiled Frozen Peas And Onions, drained with Salt.
• Both Cooked Frozen Peas And Onions with Salt and Cooked Frozen Peas And Carrots with Salt contain similar levels of Copper, Iron, Magnesium, Manganese, Sodium and Water per 14 ounces.
• 14 ounces of Cooked Frozen Peas And Onions with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Frozen Peas And Carrots, drained with Salt contain 2.3 times more Omega 3 and 1.4 times more Fiber than Boiled Frozen Peas And Onions, drained with Salt.
• Both Cooked Frozen Peas And Onions with Salt and Cooked Frozen Peas And Carrots with Salt offer comparable quantities of Carbohydrate, Sugars and Protein per 14 ounces.
• 14 ounces of Cooked Frozen Peas And Onions with Salt provide inadequate amounts of Omega 3
• Both Boiled Frozen Peas And Onions, drained with Salt as well as Boiled Frozen Peas And Carrots, drained with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.