Comparing Nutrients in 500 calories Cooked Frozen Peas And Carrots VS Frozen Peas And Onions

Weight per 500 calories

• Cooked Frozen Peas And Carrots: 1042g
• Frozen Peas And Onions: 714g

Frozen Peas And Onions, Unprepared have 1.5 times more energy per unit of mass than Boiled and Drained Frozen Peas And Carrots, which is average in comparison to other foods. Cooked Frozen Peas And Carrots having low energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Peas And Carrots or Frozen Peas And Onions?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Peas And Carrots	22%	7%	71%
Frozen Peas And Onions	22%	4%	74%

Macro Nutrients

	Cooked Frozen Peas And Carrots	Frozen Peas And Onions	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.38g	2.36% 2.3g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	5.13% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	74.2% 97g	130g per day for Men 19-50 years
Sugars	62.6% 45.4g	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	85% 32.3g	65.8% 25g	38g per day for Men 19-50 years
Protein	57.5% 32g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Carrots	Frozen Peas And Onions	Recommended Dietary Allowance
Vitamin A	551% 4958μg	21.4% 193μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	195% 2.34mg	177% 2.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	62.6% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	76.8% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.7% 0.91mg	79% 1.03mg	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	67.7% 271μg	80.4% 321μg	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	94% 84.4mg	111% 100mg	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	36% 5.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Carrots	Frozen Peas And Onions	Recommended Dietary Allowance
Calcium	24% 240mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	81.7% 0.74mg	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	122% 9.8mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	85% 1.96mg	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	73% 510mg	60.2% 421mg	700mg per day for Men 19-50 years
Potassium	48.4% 1646mg	42.6% 1450mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	47.2% 708mg	29% 436mg	1500mg per day for Men 19-50 years
Zinc	42.6% 4.7mg	31% 3.43mg	11mg per day for Men 19-50 years
Water	24% 894g	15.7% 582g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Frozen Peas And Carrots vs Frozen Peas And Onions:

• Boiled and Drained Frozen Peas And Carrots have 25.7 times more Vitamin A and 1.5 times more Vitamin B5 than Frozen Peas And Onions, Unprepared.
• Both Boiled and Drained Frozen Peas And Carrots and Frozen Peas And Onions, Unprepared have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C per 500 kcal.
• Both Boiled and Drained Frozen Peas And Carrots as well as Frozen Peas And Onions, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Peas And Carrots vs Frozen Peas And Onions:

• Boiled and Drained Frozen Peas And Carrots have 1.5 times more Calcium, 1.2 times more Phosphorus, 2.7 times more Selenium, 1.6 times more Sodium, 1.4 times more Zinc and 1.5 times more Water than Frozen Peas And Onions, Unprepared.
• Both Boiled and Drained Frozen Peas And Carrots and Frozen Peas And Onions, Unprepared have similar amounts of Copper, Iron, Magnesium, Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Peas And Carrots have 2 times more Omega 3, 2 times more Omega 6 and 1.3 times more Fiber than Frozen Peas And Onions, Unprepared.
• Both Boiled and Drained Frozen Peas And Carrots and Frozen Peas And Onions, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Frozen Peas And Carrots as well as Frozen Peas And Onions, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.