Comparing Nutrients in 14 ounces Frozen Peas And Onions VS Canned Peas And Onions with Liquids

Macros Ratio

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

Macro Nutrients

	Frozen Peas And Onions	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Energy	9.6% 278kcal	6.98% 202kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.48g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	26% 34g	130g per day for Men 19-50 years
Sugars	NA	NA	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	36.6% 14g	24% 9.13g	38g per day for Men 19-50 years
Protein	28.2% 15.8g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Peas And Onions	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Vitamin A	12% 107μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.7% 6.83mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	58.6% 0.76mg	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	44.7% 179μg	26.8% 107μg	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	61.7% 55.6mg	13.2% 12mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Peas And Onions	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Calcium	9.13% 91mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	44% 0.4mg	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	76.4% 6.1mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	44% 1mg	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	33.5% 234mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	23.7% 806mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	117% 1754mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	8.74% 323g	9.27% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Peas And Onions VS Canned Peas And Onions with Liquids per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Peas And Onions vs Canned Peas And Onions with Liquids:

• 14 ounces of Frozen Peas And Onions have 3.4 times more Vitamin A, 3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B9 and 4.7 times more Vitamin C than Canned Peas And Onions with Liquids.
• While 14 oz of Canned Peas And Onions Solids and Liquids contain 1.3 times more Vitamin B6 than Frozen Peas And Onions, Unprepared.
• Both Frozen Peas And Onions and Canned Peas And Onions with Liquids provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Canned Peas And Onions with Liquids have insufficient amounts of Vitamin A
• Both Frozen Peas And Onions, Unprepared as well as Canned Peas And Onions Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Peas And Onions vs Canned Peas And Onions with Liquids:

• 14 ounces of Frozen Peas And Onions have 1.4 times more Calcium, 1.8 times more Iron, 1.3 times more Magnesium and 2.1 times more Potassium than Canned Peas And Onions with Liquids.
• While 14 oz of Canned Peas And Onions Solids and Liquids contain 7.2 times more Sodium than Frozen Peas And Onions, Unprepared.
• Both Frozen Peas And Onions and Canned Peas And Onions with Liquids contain similar levels of Copper, Manganese, Phosphorus, Zinc and Water per 14 ounces.
• 14 ounces of Canned Peas And Onions with Liquids lack sufficient amounts of Calcium
• Both Frozen Peas And Onions, Unprepared as well as Canned Peas And Onions Solids and Liquids lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Peas And Onions have 1.4 times more Energy, 1.6 times more Carbohydrate, 1.5 times more Fiber and 1.2 times more Protein than Canned Peas And Onions with Liquids.
• 14 ounces of Canned Peas And Onions with Liquids provide inadequate amounts of Energy
• Both Frozen Peas And Onions, Unprepared as well as Canned Peas And Onions Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.