Comparing Nutrients in 300 calories Cooked Frozen Peas And Onions VS Green Sweet Peppers

Weight per 300 calories

• Cooked Frozen Peas And Onions: 667g
• Green Sweet Peppers: 1500g

Cooked Frozen Peas And Onions have 2.3 times more energy per 100g than Green Sweet Peppers. It has low energy density when compared to other foods. Raw Green Sweet Peppers having very low energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Peas And Onions or Green Sweet Peppers?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Peas And Onions	22%	4%	74%
Green Sweet Peppers	15%	7%	78%

Macro Nutrients

	Cooked Frozen Peas And Onions	Green Sweet Peppers	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	6.67% 0.11g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.06% 0.52g	4.76% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	53.5% 69.6g	130g per day for Men 19-50 years
Sugars	34.7% 25g	49.7% 36g	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	23% 17g	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	% 17.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.65g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	67% 25.5g	38g per day for Men 19-50 years
Protein	30.2% 17g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Onions	Green Sweet Peppers	Recommended Dietary Allowance
Vitamin A	39.3% 353μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	71.3% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	32.3% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.5% 6.96mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	258% 3.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.3% 133μg	37.5% 150μg	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	51% 46mg	1340% 1206mg	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	0.89% 0.13mg	37% 5.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.2% 80.7μg	93% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Onions	Green Sweet Peppers	Recommended Dietary Allowance
Calcium	9.33% 93mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.75% 30μg	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	78.3% 6.27mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	20.6% 86.7mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	79.6% 1.83mg	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	32.4% 227mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	77.2% 2625mg	3400mg per day for Men 19-50 years
Selenium	4.85% 2.67μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	16.4% 247mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.93mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	16% 588g	38% 1408g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Frozen Peas And Onions vs Green Sweet Peppers:

• Boiled and Drained Frozen Peas And Onions have 1.3 times more Vitamin A than Raw Green Sweet Peppers.
• While Raw Green Sweet Peppers contain 2.5 times more Vitamin B5, 5.8 times more Vitamin B6, 26.2 times more Vitamin C, 41.6 times more Vitamin E and 1.4 times more Vitamin K than Boiled and Drained Frozen Peas And Onions.
• Both Boiled and Drained Frozen Peas And Onions and Raw Green Sweet Peppers have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Boiled and Drained Frozen Peas And Onions as well as Raw Green Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Peas And Onions vs Green Sweet Peppers:

• Boiled and Drained Frozen Peas And Onions have 1.2 times more Iron, more Selenium and 5.5 times more Sodium than Raw Green Sweet Peppers.
• While Raw Green Sweet Peppers contain 1.6 times more Calcium, 2.4 times more Copper, 1.7 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 3.4 times more Potassium and 2.4 times more Water than Boiled and Drained Frozen Peas And Onions.
• Both Boiled and Drained Frozen Peas And Onions and Raw Green Sweet Peppers have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Frozen Peas And Onions have 1.3 times more Protein than Raw Green Sweet Peppers.
• While Raw Green Sweet Peppers contain 1.6 times more Omega 6, 1.4 times more Sugars and 1.7 times more Fiber than Boiled and Drained Frozen Peas And Onions.
• Both Boiled and Drained Frozen Peas And Onions and Raw Green Sweet Peppers have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Boiled and Drained Frozen Peas And Onions as well as Raw Green Sweet Peppers have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.