Comparing Nutrients in 300 calories Cooked Frozen Onions with Salt VS Canned Green Peas with Liquids

Weight per 300 calories

• Cooked Frozen Onions with Salt: 1154g
• Canned Green Peas with Liquids: 566g

Canned Green Peas Solids and Liquids have 2 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 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	0.72% 0.012g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3.83% 0.65g	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	42.5% 55g	130g per day for Men 19-50 years
Sugars	46% 33.5g	25% 18g	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	0.78% 0.57g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 16.7g	g per day for Men 19-50 years
Fiber	42.5% 16g	49% 18.7g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	32.2% 18g	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	45.3% 408μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	52.4% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	29.8% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	28.3% 0.37mg	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	41% 164μg	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	61.6% 55.5mg	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	0.77% 0.12mg	0.75% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	78% 93μg	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	31% 312mg	10% 102mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	68% 0.61mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	65% 1.5mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	34.3% 1165mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	8.4% 4.6μg	13.4% 7.36μg	55μg per day for Men 19-50 years
Sodium	188% 2815mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	9.44% 1.04mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	28.8% 1064g	13% 486g	3700g per day for Men 19-50 years

Cooked Frozen Onions With Salt VS Canned Green Peas With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Onions with Salt or Canned Green Peas with Liquids?

Lets compare vitamin content per 300 calories of Cooked Frozen Onions with Salt vs Canned Green Peas with Liquids:

• 300 calories of Cooked Frozen Onions with Salt have 1.7 times more Vitamin B5 and 2.2 times more Vitamin B6 than Canned Green Peas with Liquids.
• While 300 kcal of Canned Green Peas Solids and Liquids contain more Vitamin A, 3.4 times more Vitamin B1, 2 times more Vitamin B2, 3.1 times more Vitamin B3 and 27 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 B9 and Vitamin C per 300 calories.
• 300 calories of Cooked Frozen Onions with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled Frozen Onions, drained with Salt as well as Canned Green Peas Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Onions with Salt vs Canned Green Peas with Liquids:

• 300 calories of Cooked Frozen Onions with Salt have 3.1 times more Calcium, 2.1 times more Potassium, 55.3 times more Sodium and 2.2 times more Water than Canned Green Peas with Liquids.
• While 300 kcal of Canned Green Peas Solids and Liquids contain 2.2 times more Copper, 1.5 times more Iron, 3.2 times more Manganese, 13 times more Phosphorus, 1.6 times more Selenium and 3.8 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 Magnesium 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 1.3 times more Carbohydrate and 1.8 times more Sugars than Canned Green Peas with Liquids.
• While 300 kcal of Canned Green Peas Solids and Liquids contain 13.2 times more Omega 3 and 2.2 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 Energy and Fiber 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 Canned Green Peas Solids and Liquids provide inadequate amounts of Omega 6 in 300 calories.