Comparing Nutrients in 1 kilogram Cooked Frozen Peas And Onions VS Canned Peas And Onions with Liquids

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Peas And Onions	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Energy	15.5% 450kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	8.53% 1.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	66% 85.7g	130g per day for Men 19-50 years
Sugars	52% 37.7g	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	58% 22g	60.5% 23g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Onions	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Vitamin A	59% 530μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.4mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	148% 1.92mg	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	50% 200μg	67.5% 270μg	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	76.7% 69mg	33.3% 30mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	101% 121μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Onions	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Calcium	14% 140mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	111% 1mg	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	118% 9.4mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	111% 2.55mg	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	48.6% 340mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	295% 4420mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	24% 882g	23.4% 864g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Peas And Onions VS Canned Peas And Onions with Liquids per 1 kg

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

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

• 1 kilogram of Cooked Frozen Peas And Onions has 6.6 times more Vitamin A, 1.5 times more Vitamin B1 and 2.3 times more Vitamin C than Canned Peas And Onions with Liquids.
• While 1 kg of Canned Peas And Onions Solids and Liquids contains 1.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled and Drained Frozen Peas And Onions.
• Both Cooked Frozen Peas And Onions and Canned Peas And Onions with Liquids provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Frozen Peas And Onions have insufficient amounts of Vitamin B5
• 1 kilogram of Canned Peas And Onions with Liquids have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Peas And Onions as well as Canned Peas And Onions Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Peas And Onions vs Canned Peas And Onions with Liquids:

• 1 kilogram of Cooked Frozen Peas And Onions has 1.2 times more Potassium than Canned Peas And Onions with Liquids.
• While 1 kg of Canned Peas And Onions Solids and Liquids contains 1.6 times more Copper, 1.5 times more Manganese, 1.5 times more Phosphorus, 11.9 times more Sodium and 2 times more Zinc than Boiled and Drained Frozen Peas And Onions.
• Both Cooked Frozen Peas And Onions and Canned Peas And Onions with Liquids contain similar levels of Iron, Magnesium and Water per one kilogram.
• Both Boiled and Drained Frozen Peas And Onions as well as Canned Peas And Onions Solids and Liquids lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Peas And Onions Solids and Liquids contains 1.3 times more Protein than Boiled and Drained Frozen Peas And Onions.
• Both Cooked Frozen Peas And Onions and Canned Peas And Onions with Liquids offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• Both Boiled and Drained Frozen Peas And Onions as well as Canned Peas And Onions Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.