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

Weight per 300 calories

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

Frozen Peas And Onions have 1.4 times more energy per 100g than Canned Peas And Onions with Liquids. It has average energy density when compared to other foods. Canned Peas And Onions Solids and Liquids having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

Frozen Peas And Onions VS Canned Peas And Onions With Liquids Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen Peas And Onions have 2.5 times more Vitamin A, 2.2 times more Vitamin B1, 1.2 times more Vitamin B9 and 3.4 times more Vitamin C than Canned Peas And Onions with Liquids.
• While 300 kcal of Canned Peas And Onions Solids and Liquids contain 1.4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Frozen Peas And Onions, Unprepared.
• Both Frozen Peas And Onions and Canned Peas And Onions with Liquids provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Canned Peas And Onions with Liquids have insufficient amounts of Vitamin A
• Both Frozen Peas And Onions, Unprepared as well as Canned Peas And Onions Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Peas And Onions have 1.3 times more Iron and 1.5 times more Potassium than Canned Peas And Onions with Liquids.
• While 300 kcal of Canned Peas And Onions Solids and Liquids contain 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.
• Both Frozen Peas And Onions and Canned Peas And Onions with Liquids contain similar levels of Calcium, Magnesium and Phosphorus per 300 calories.
• Both Frozen Peas And Onions, Unprepared as well as Canned Peas And Onions Solids and Liquids lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Peas And Onions Solids and Liquids contain 1.6 times more Omega 3 than Frozen Peas And Onions, Unprepared.
• Both Frozen Peas And Onions and Canned Peas And Onions with Liquids offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• Both Frozen Peas And Onions, Unprepared as well as Canned Peas And Onions Solids and Liquids provide inadequate amounts of Omega 6 in 300 calories.