Comparing Nutrients in 1 pound Cooked Frozen Onions with Salt VS Cooked Frozen Podded Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions with Salt	10%	2%	88%
Cooked Frozen Podded Peas with Salt	27%	7%	66%

Macro Nutrients

	Cooked Frozen Onions with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Energy	4.07% 118kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	3.8% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.7g	29.4% 38.2g	130g per day for Men 19-50 years
Sugars	18% 13g	30% 22g	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	16.7% 6.35g	37% 14g	38g per day for Men 19-50 years
Protein	5.75% 3.22g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.3% 299μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.74% 0.6mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.08% 0.35mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	60.7% 0.79mg	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	14.7% 59μg	39.7% 159μg	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	25.7% 23mg	111% 100mg	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	0.3% 0.045mg	14.2% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Calcium	12.2% 122mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	45.4% 0.41mg	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	19.3% 1.54mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	55.2% 1.27mg	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	1.3% 9.07mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	73.8% 1107mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11.3% 418g	10.6% 393g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Onions with Salt VS Cooked Frozen Podded Peas with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Onions with Salt vs Cooked Frozen Podded Peas with Salt:

• 1 lb of Boiled Frozen Podded Peas, drained with Salt contains more Vitamin A, 4 times more Vitamin B1, 6.6 times more Vitamin B2, 4.3 times more Vitamin B3, 11 times more Vitamin B5, 2.5 times more Vitamin B6, 2.7 times more Vitamin B9, 4.3 times more Vitamin C, 47 times more Vitamin E and 100.7 times more Vitamin K than Boiled Frozen Onions, drained with Salt.
• 1 pound of Cooked Frozen Onions with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Boiled Frozen Onions, drained with Salt as well as Boiled Frozen Podded Peas, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Onions with Salt vs Cooked Frozen Podded Peas with Salt:

• 1 lb of Boiled Frozen Podded Peas, drained with Salt contains 2.2 times more Calcium, 3.8 times more Copper, 7.1 times more Iron, 3.5 times more Magnesium, 7 times more Manganese, 29 times more Phosphorus, 2.1 times more Potassium and 5.4 times more Zinc than Boiled Frozen Onions, drained with Salt.
• Both Cooked Frozen Onions with Salt and Cooked Frozen Podded Peas with Salt contain similar levels of Sodium and Water per one pound.
• 1 pound of Cooked Frozen Onions with Salt lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc
• Both Boiled Frozen Onions, drained with Salt as well as Boiled Frozen Podded Peas, drained with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Frozen Podded Peas, drained with Salt contains 1.4 times more Carbohydrate, 1.7 times more Sugars, 2.2 times more Fiber and 4.9 times more Protein than Boiled Frozen Onions, drained with Salt.
• 1 pound of Cooked Frozen Onions with Salt provide inadequate amounts of Protein
• Both Boiled Frozen Onions, drained with Salt as well as Boiled Frozen Podded Peas, drained with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.