Comparing Nutrients in 500 calories Canned Peas And Onions with Liquids VS Cooked Frozen Peas And Onions

Weight per 500 calories

• Canned Peas And Onions with Liquids: 980g
• Cooked Frozen Peas And Onions: 1111g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Canned Peas And Onions with Liquids or Cooked Frozen Peas And Onions?

Macros Ratio

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

Macro Nutrients

	Canned Peas And Onions with Liquids	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.84% 3.73g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	8.36% 1.42g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.6% 84g	73.8% 96g	130g per day for Men 19-50 years
Sugars	NA	57.8% 42g	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	59.3% 22.5g	64.3% 24.4g	38g per day for Men 19-50 years
Protein	57.4% 32g	50.4% 28.2g	56g per day for Men 19-50 years

Vitamins

	Canned Peas And Onions with Liquids	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Vitamin A	8.7% 78.4μg	65.4% 589μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.8% 0.69mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.4% 12.5mg	72.5% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	74.4% 0.97mg	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	66% 265μg	55.6% 222μg	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	32.7% 29.4mg	85% 76.7mg	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	1.5% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	112% 134μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas And Onions with Liquids	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Calcium	16.7% 167mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	77.8% 0.7mg	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	107% 8.53mg	131% 10.4mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	34.4% 144mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	80% 1.84mg	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	71.4% 500mg	54% 378mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	7.13% 3.92μg	8.1% 4.44μg	55μg per day for Men 19-50 years
Sodium	289% 4333mg	27.4% 411mg	1500mg per day for Men 19-50 years
Zinc	51.7% 5.7mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	23% 847g	26.5% 980g	3700g per day for Men 19-50 years

Canned Peas And Onions With Liquids VS Cooked Frozen Peas And Onions Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Peas And Onions with Liquids or Cooked Frozen Peas And Onions?

Lets compare vitamin content per 500 calories of Canned Peas And Onions with Liquids vs Cooked Frozen Peas And Onions:

• 500 calories of Canned Peas And Onions with Liquids have 1.6 times more Vitamin B5 and 1.9 times more Vitamin B6 than Cooked Frozen Peas And Onions.
• While 500 kcal of Boiled and Drained Frozen Peas And Onions contain 7.5 times more Vitamin A, 1.7 times more Vitamin B1 and 2.6 times more Vitamin C than Canned Peas And Onions Solids and Liquids.
• Both Canned Peas And Onions with Liquids and Cooked Frozen Peas And Onions provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of Canned Peas And Onions with Liquids have insufficient amounts of Vitamin A
• Both Canned Peas And Onions Solids and Liquids as well as Boiled and Drained Frozen Peas And Onions have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Peas And Onions with Liquids vs Cooked Frozen Peas And Onions:

• 500 calories of Canned Peas And Onions with Liquids have 1.4 times more Copper, 1.4 times more Manganese, 1.3 times more Phosphorus, 10.5 times more Sodium and 1.8 times more Zinc than Cooked Frozen Peas And Onions.
• While 500 kcal of Boiled and Drained Frozen Peas And Onions contain 1.4 times more Potassium than Canned Peas And Onions Solids and Liquids.
• Both Canned Peas And Onions with Liquids and Cooked Frozen Peas And Onions contain similar levels of Calcium, Iron, Magnesium and Water per 500 calories.
• Both Canned Peas And Onions Solids and Liquids as well as Boiled and Drained Frozen Peas And Onions lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Peas And Onions with Liquids have 1.7 times more Omega 3 than Cooked Frozen Peas And Onions.
• Both Canned Peas And Onions with Liquids and Cooked Frozen Peas And Onions offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Canned Peas And Onions Solids and Liquids as well as Boiled and Drained Frozen Peas And Onions provide inadequate amounts of Omega 6 in 500 calories.