Comparing Nutrients in 1 kilogram Boiled Onions with Salt VS Boiled Podded Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions with Salt	12%	4%	84%
Boiled Podded Peas with Salt	32%	5%	63%

Macro Nutrients

	Boiled Onions with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Energy	14.5% 420kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	65.2% 47.3g	55% 40g	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	37% 14g	73.7% 28g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	135% 6.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	111% 1.44mg	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	37.5% 150μg	72.5% 290μg	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	57.8% 52mg	532% 479mg	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	1.33% 0.2mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	208% 250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Calcium	22% 220mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	85.6% 0.77mg	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	30% 2.4mg	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	73% 1.68mg	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	50% 350mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	23.7% 879g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Onions with Salt VS Boiled Podded Peas with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Onions with Salt versus 1 kg of Boiled Podded Peas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Onions with Salt vs Boiled Podded Peas with Salt:

• 1 kg of Boiled and Drained Podded Peas with Salt contains more Vitamin A, 3 times more Vitamin B1, 3.3 times more Vitamin B2, 3.3 times more Vitamin B3, 6 times more Vitamin B5, 1.9 times more Vitamin B9, 9.2 times more Vitamin C, 19.5 times more Vitamin E and 50 times more Vitamin K than Boiled and Drained Onions with Salt.
• Both Boiled Onions with Salt and Boiled Podded Peas with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Onions with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Onions with Salt as well as Boiled and Drained Podded Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Onions with Salt vs Boiled Podded Peas with Salt:

• 1 kg of Boiled and Drained Podded Peas with Salt contains 1.9 times more Calcium, 8.2 times more Iron, 2.4 times more Magnesium, 1.6 times more Phosphorus, 1.4 times more Potassium and 1.8 times more Zinc than Boiled and Drained Onions with Salt.
• Both Boiled Onions with Salt and Boiled Podded Peas with Salt contain similar levels of Copper, Manganese, Sodium and Water per one kilogram.
• 1 kilogram of Boiled Onions with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Onions with Salt as well as Boiled and Drained Podded Peas with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Onions with Salt has 1.5 times more Carbohydrate than Boiled Podded Peas with Salt.
• While 1 kg of Boiled and Drained Podded Peas with Salt contains 2 times more Fiber and 2.4 times more Protein than Boiled and Drained Onions with Salt.
• Both Boiled Onions with Salt and Boiled Podded Peas with Salt offer comparable quantities of Sugars per one kilogram.
• Both Boiled and Drained Onions with Salt as well as Boiled and Drained Podded Peas with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.