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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions with Salt	10%	2%	88%
Canned Green Peas with Liquids	23%	5%	72%

Macro Nutrients

	Cooked Frozen Onions with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	4.07% 118kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	3.07% 0.52g	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	34% 44.2g	130g per day for Men 19-50 years
Sugars	18% 13g	20% 14.5g	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	0.63% 0.45g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 13.4g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	39.4% 15g	38g per day for Men 19-50 years
Protein	5.75% 3.22g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	36.3% 327μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.74% 0.6mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.08% 0.35mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	22.7% 0.29mg	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	33% 132μg	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	49.4% 44.5mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	62.4% 75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	12.2% 122mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	54.4% 0.49mg	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	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	52% 1.2mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	73.8% 1107mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	11.3% 418g	10.5% 390g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Onions with Salt versus 1 lb of Canned Green Peas with Liquids 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 Canned Green Peas with Liquids:

• 1 lb of Canned Green Peas Solids and Liquids contains more Vitamin A, 6.9 times more Vitamin B1, 4.1 times more Vitamin B2, 6.4 times more Vitamin B3, 2.2 times more Vitamin B9, 1.9 times more Vitamin C and 55 times more Vitamin K than Boiled Frozen Onions, drained with Salt.
• Both Cooked Frozen Onions with Salt and Canned Green Peas with Liquids provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Frozen Onions with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin K
• Both Boiled Frozen Onions, drained with Salt as well as Canned Green Peas Solids and Liquids have insufficient amounts of Vitamin B5, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Cooked Frozen Onions with Salt has 1.5 times more Calcium and 27.1 times more Sodium than Canned Green Peas with Liquids.
• While 1 lb of Canned Green Peas Solids and Liquids contains 4.5 times more Copper, 3 times more Iron, 2.1 times more Magnesium, 6.6 times more Manganese, 26.5 times more Phosphorus, 3.3 times more Selenium and 7.8 times more Zinc than Boiled Frozen Onions, drained with Salt.
• Both Cooked Frozen Onions with Salt and Canned Green Peas with Liquids contain similar levels of Potassium and Water per one pound.
• 1 pound of Cooked Frozen Onions with Salt lack sufficient amounts of Magnesium, Manganese, Phosphorus, Selenium and Zinc
• 1 pound of Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Green Peas Solids and Liquids contains 1.6 times more Carbohydrate, 2.4 times more Fiber and 4.5 times more Protein than Boiled Frozen Onions, drained with Salt.
• Both Cooked Frozen Onions with Salt and Canned Green Peas with Liquids offer comparable quantities of Sugars per one pound.
• 1 pound of Cooked Frozen Onions with Salt provide inadequate amounts of Protein
• Both Boiled Frozen Onions, drained with Salt as well as Canned Green Peas Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.