Comparing Nutrients in 1 kilogram Sweet Onions VS Edible Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Edible Podded Peas	26%	4%	70%

Macro Nutrients

	Sweet Onions	Edible Podded Peas	Recommended Dietary Allowance
Energy	11% 320kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	NA	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	58% 75.5g	130g per day for Men 19-50 years
Sugars	69.2% 50.2g	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	28% 20g	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	% 22.6g	NA	g per day for Men 19-50 years
Sucrose	% 7.2g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	68.4% 26g	38g per day for Men 19-50 years
Protein	14.3% 8g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Edible Podded Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	60% 540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	123% 1.6mg	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	57.5% 230μg	105% 420μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53.3% 48mg	667% 600mg	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	2.5% 3μg	208% 250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Edible Podded Peas	Recommended Dietary Allowance
Calcium	20% 200mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	62.2% 0.56mg	87.8% 0.79mg	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	32.5% 2.6mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	106% 2.44mg	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	38.6% 270mg	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	35% 1190mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	24.7% 912g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Onions VS Edible Podded Peas per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sweet Onions vs Edible Podded Peas:

• 1 kg of Raw Edible Podded Peas contains more Vitamin A, 3.7 times more Vitamin B1, 4 times more Vitamin B2, 4.5 times more Vitamin B3, 7.7 times more Vitamin B5, 1.8 times more Vitamin B9, 12.5 times more Vitamin C, 19.5 times more Vitamin E and 83.3 times more Vitamin K than Raw Sweet Onions.
• Both Sweet Onions and Edible Podded Peas provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Sweet Onions have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Raw Sweet Onions as well as Raw Edible Podded Peas have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweet Onions vs Edible Podded Peas:

• 1 kg of Raw Edible Podded Peas contains 2.2 times more Calcium, 1.4 times more Copper, 8 times more Iron, 2.7 times more Magnesium, 3.2 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium and 2.1 times more Zinc than Raw Sweet Onions.
• Both Sweet Onions and Edible Podded Peas contain similar levels of Water per one kilogram.
• 1 kilogram of Sweet Onions lack sufficient amounts of Zinc
• Both Raw Sweet Onions as well as Raw Edible Podded Peas lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweet Onions has 1.3 times more Sugars than Edible Podded Peas.
• While 1 kg of Raw Edible Podded Peas contains 2.9 times more Fiber and 3.5 times more Protein than Raw Sweet Onions.
• Both Sweet Onions and Edible Podded Peas offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Sweet Onions provide inadequate amounts of Protein
• Both Raw Sweet Onions as well as Raw Edible Podded Peas provide inadequate amounts of Energy in one kilogram.