Comparing Nutrients in 500 calories Cooked Frozen Onions with Salt VS Boiled Podded Peas with Salt

Weight per 500 calories

• Cooked Frozen Onions with Salt: 1923g
• Boiled Podded Peas with Salt: 1250g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	2.96% 2.88g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	6.25% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	62% 80.8g	130g per day for Men 19-50 years
Sugars	77% 55.8g	68.8% 50g	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	71% 27g	92% 35g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	73% 41g	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	72.2% 650μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	168% 8.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	138% 1.8mg	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	62.5% 250μg	91% 363μg	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	109% 98mg	665% 599mg	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	1.3% 0.19mg	32.5% 4.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.77μg	260% 313μg	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	52% 519mg	52.5% 525mg	1000mg per day for Men 19-50 years
Copper	51.3% 0.46mg	107% 0.96mg	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	81.7% 6.54mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	91% 2.1mg	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	5.5% 38.5mg	98% 688mg	700mg per day for Men 19-50 years
Potassium	57% 1942mg	88.2% 3000mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	16% 8.75μg	55μg per day for Men 19-50 years
Sodium	313% 4692mg	200% 3000mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	48% 1774g	30% 1111g	3700g per day for Men 19-50 years

Cooked Frozen Onions With Salt VS Boiled Podded Peas With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Onions with Salt or Boiled Podded Peas with Salt?

Lets compare vitamin content per 500 calories of Cooked Frozen Onions with Salt vs Boiled Podded Peas with Salt:

• 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Onions with Salt vs Boiled Podded Peas with Salt:

• 500 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 500 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 500 calories.
• 500 calories of Cooked Frozen Onions with Salt lack sufficient amounts of Phosphorus

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Onions with Salt have 1.5 times more Carbohydrate than Boiled Podded Peas with Salt.
• While 500 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 500 calories.
• 500 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 500 calories.