Comparing Nutrients in 300 calories Cooked Frozen Onions with Salt VS Boiled Podded Peas with Salt

Weight per 300 calories

• Cooked Frozen Onions with Salt: 1154g
• Boiled Podded Peas with Salt: 750g

Boiled and Drained Podded Peas with Salt have 1.5 times more energy per unit of mass than Boiled Frozen Onions, drained with Salt, which is low in comparison to other foods. Cooked Frozen Onions with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Onions with Salt or Boiled Podded Peas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions with Salt	10%	2%	88%
Boiled Podded Peas with Salt	32%	5%	63%

Macro Nutrients

	Cooked Frozen Onions with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.72% 0.012g	7.03% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.2% 70.5g	37.3% 48.5g	130g per day for Men 19-50 years
Sugars	46% 33.5g	41.3% 30g	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	42.5% 16g	55.3% 21g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	25.3% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	101% 5.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	83% 1.08mg	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	37.5% 150μg	54.4% 218μg	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	65.4% 59mg	399% 359mg	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	0.77% 0.12mg	19.5% 2.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	156% 188μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions with Salt	Boiled Podded Peas with Salt	Recommended Dietary Allowance
Calcium	31% 312mg	31.5% 315mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	64% 0.58mg	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	49% 3.92mg	185% 14.8mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	54.8% 1.26mg	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	3.3% 23mg	59% 413mg	700mg per day for Men 19-50 years
Potassium	34.3% 1165mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	9.55% 5.25μg	55μg per day for Men 19-50 years
Sodium	188% 2815mg	120% 1800mg	1500mg per day for Men 19-50 years
Zinc	9.44% 1.04mg	25.2% 2.78mg	11mg per day for Men 19-50 years
Water	28.8% 1064g	18% 667g	3700g per day for Men 19-50 years

Cooked Frozen Onions With Salt VS Boiled Podded Peas With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Onions with Salt or Boiled Podded Peas with Salt?

Lets compare vitamin content per 300 calories of Cooked Frozen Onions with Salt vs Boiled Podded Peas with Salt:

• 300 kcal of Boiled and Drained Podded Peas with Salt contain more Vitamin A, 5.2 times more Vitamin B1, 2.7 times more Vitamin B2, 2.7 times more Vitamin B3, 5.6 times more Vitamin B5, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9, 6.1 times more Vitamin C, 25.4 times more Vitamin E and 54.2 times more Vitamin K than Boiled Frozen Onions, drained with Salt.
• 300 calories of Cooked Frozen Onions with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Frozen Onions, drained with Salt as well as Boiled and Drained Podded Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Onions with Salt vs Boiled Podded Peas with Salt:

• 300 calories of Cooked Frozen Onions with Salt have 1.6 times more Sodium and 1.6 times more Water than Boiled Podded Peas with Salt.
• While 300 kcal of Boiled and Drained Podded Peas with Salt contain 2.1 times more Copper, 3.8 times more Iron, 2.1 times more Magnesium, 2.7 times more Manganese, 17.9 times more Phosphorus, 1.5 times more Potassium and 2.7 times more Zinc than Boiled Frozen Onions, drained with Salt.
• Both Cooked Frozen Onions with Salt and Boiled Podded Peas with Salt contain similar levels of Calcium and Selenium per 300 calories.
• 300 calories of Cooked Frozen Onions with Salt lack sufficient amounts of Phosphorus

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Onions with Salt have 1.5 times more Carbohydrate than Boiled Podded Peas with Salt.
• While 300 kcal of Boiled and Drained Podded Peas with Salt contain 9.8 times more Omega 3, 1.3 times more Fiber and 3 times more Protein than Boiled Frozen Onions, drained with Salt.
• Both Cooked Frozen Onions with Salt and Boiled Podded Peas with Salt offer comparable quantities of Energy and Sugars per 300 calories.
• 300 calories of Cooked Frozen Onions with Salt provide inadequate amounts of Omega 3
• Both Boiled Frozen Onions, drained with Salt as well as Boiled and Drained Podded Peas with Salt provide inadequate amounts of Omega 6 in 300 calories.