Comparing Nutrients in 300 calories Canned Peas And Onions with Liquids VS Frozen Peas And Onions

Weight per 300 calories

• Canned Peas And Onions with Liquids: 588g
• Frozen Peas And Onions: 429g

Frozen Peas And Onions, Unprepared have 1.4 times more energy per unit of mass than Canned Peas And Onions Solids and Liquids, which is average in comparison to other foods. Canned Peas And Onions with Liquids having low energy density.

Which food has more nutrients per 300 calories - Canned Peas And Onions with Liquids or Frozen Peas And Onions?

Macros Ratio

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

Macro Nutrients

	Canned Peas And Onions with Liquids	Frozen Peas And Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.24g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	6.96% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	3.08% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.8% 50.4g	44.5% 58g	130g per day for Men 19-50 years
Sugars	NA	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	35.6% 13.5g	39.5% 15g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Canned Peas And Onions with Liquids	Frozen Peas And Onions	Recommended Dietary Allowance
Vitamin A	5.23% 47μg	13% 116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.7% 0.41mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.53mg	46% 7.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	47.5% 0.62mg	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	39.7% 159μg	48.2% 193μg	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	19.6% 17.6mg	66.7% 60mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas And Onions with Liquids	Frozen Peas And Onions	Recommended Dietary Allowance
Calcium	10% 100mg	9.86% 99mg	1000mg per day for Men 19-50 years
Copper	65.4% 0.59mg	49% 0.44mg	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	64% 5.1mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	51% 1.17mg	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	43% 300mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	16.6% 565mg	25.6% 870mg	3400mg per day for Men 19-50 years
Selenium	4.28% 2.35μg	4.68% 2.57μg	55μg per day for Men 19-50 years
Sodium	173% 2600mg	17.4% 261mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	18.7% 2.06mg	11mg per day for Men 19-50 years
Water	13.7% 508g	9.44% 349g	3700g per day for Men 19-50 years

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

• Canned Peas And Onions Solids and Liquids have 1.4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Frozen Peas And Onions, Unprepared.
• While Frozen Peas And Onions, Unprepared contain 2.5 times more Vitamin A, 2.2 times more Vitamin B1 and 3.4 times more Vitamin C than Canned Peas And Onions Solids and Liquids.
• Both Canned Peas And Onions Solids and Liquids and Frozen Peas And Onions, Unprepared have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Canned Peas And Onions Solids and Liquids as well as Frozen Peas And Onions, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Peas And Onions with Liquids vs Frozen Peas And Onions:

• Canned Peas And Onions Solids and Liquids have 1.3 times more Copper, 1.3 times more Manganese, 9.9 times more Sodium, 1.7 times more Zinc and 1.5 times more Water than Frozen Peas And Onions, Unprepared.
• While Frozen Peas And Onions, Unprepared contain 1.3 times more Iron and 1.5 times more Potassium than Canned Peas And Onions Solids and Liquids.
• Both Canned Peas And Onions Solids and Liquids and Frozen Peas And Onions, Unprepared have similar amounts of Calcium, Magnesium, Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Peas And Onions Solids and Liquids have 1.6 times more Omega 3 and 1.6 times more Omega 6 than Frozen Peas And Onions, Unprepared.
• Both Canned Peas And Onions Solids and Liquids and Frozen Peas And Onions, Unprepared have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Canned Peas And Onions Solids and Liquids as well as Frozen Peas And Onions, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.