Comparing Nutrients in 1 kilogram Cooked Frozen Onions with Salt VS Canned Green Peas

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions with Salt	10%	2%	88%
Canned Green Peas	25%	4%	71%

Macro Nutrients

	Cooked Frozen Onions with Salt	Canned Green Peas	Recommended Dietary Allowance
Energy	8.97% 260kcal	23.8% 690kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	7.76% 1.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	97% 126g	130g per day for Men 19-50 years
Sugars	40% 29g	57.4% 41.6g	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	1.8% 1.3g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 38.3g	g per day for Men 19-50 years
Fiber	37% 14g	108% 41g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions with Salt	Canned Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.32mg	45.8% 7.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	49.2% 0.64mg	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	32.5% 130μg	110% 440μg	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	56.7% 51mg	107% 96mg	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	0.67% 0.1mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	178% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions with Salt	Canned Green Peas	Recommended Dietary Allowance
Calcium	27% 270mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	91% 0.82mg	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	42.5% 3.4mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	132% 3.03mg	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	2.86% 20mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	163% 2440mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	25% 922g	22% 817g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Onions with Salt VS Canned Green Peas per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Onions with Salt vs Canned Green Peas:

• 1 kg of Canned Green Peas Solids contains more Vitamin A, 7.6 times more Vitamin B1, 4.3 times more Vitamin B2, 5.5 times more Vitamin B3, 1.6 times more Vitamin B5, 3.4 times more Vitamin B9, 1.9 times more Vitamin C and 71.3 times more Vitamin K than Boiled Frozen Onions, drained with Salt.
• Both Cooked Frozen Onions with Salt and Canned Green Peas provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Frozen Onions with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K
• Both Boiled Frozen Onions, drained with Salt as well as Canned Green Peas Solids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Onions with Salt vs Canned Green Peas:

• 1 kilogram of Cooked Frozen Onions with Salt has 1.4 times more Calcium and 122 times more Sodium than Canned Green Peas.
• While 1 kg of Canned Green Peas Solids contains 3.4 times more Copper, 2.8 times more Iron, 2.1 times more Magnesium, 7.6 times more Manganese, 33.5 times more Phosphorus, 1.7 times more Potassium, 4.3 times more Selenium and 7.9 times more Zinc than Boiled Frozen Onions, drained with Salt.
• Both Cooked Frozen Onions with Salt and Canned Green Peas contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Frozen Onions with Salt lack sufficient amounts of Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Green Peas Solids contains 2.7 times more Energy, 2.1 times more Carbohydrate, 1.4 times more Sugars, 2.9 times more Fiber and 6.2 times more Protein than Boiled Frozen Onions, drained with Salt.
• 1 kilogram of Cooked Frozen Onions with Salt provide inadequate amounts of Energy and Protein
• Both Boiled Frozen Onions, drained with Salt as well as Canned Green Peas Solids provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.