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

Weight per 500 calories

• Frozen Peas And Onions: 714g
• Canned Peas And Onions with Liquids: 980g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.36% 2.3g	3.84% 3.73g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	5.13% 0.87g	8.36% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.2% 97g	64.6% 84g	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	65.8% 25g	59.3% 22.5g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Frozen Peas And Onions	Canned Peas And Onions with Liquids	Recommended Dietary Allowance
Vitamin A	21.4% 193μg	8.7% 78.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	177% 2.12mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.6% 0.81mg	52.8% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.8% 12.3mg	78.4% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79% 1.03mg	145% 1.9mg	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	80.4% 321μg	66% 265μg	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	111% 100mg	32.7% 29.4mg	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	16.4% 164mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	81.7% 0.74mg	109% 0.98mg	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	138% 11mg	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	109% 2.5mg	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	60.2% 421mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	42.6% 1450mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	7.13% 3.92μg	55μg per day for Men 19-50 years
Sodium	29% 436mg	289% 4333mg	1500mg per day for Men 19-50 years
Zinc	31% 3.43mg	51.7% 5.7mg	11mg per day for Men 19-50 years
Water	15.7% 582g	23% 847g	3700g per day for Men 19-50 years

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

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

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

• 500 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 500 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 500 calories.
• 500 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 500 calories.

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

• 500 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 500 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 500 calories.
• Both Frozen Peas And Onions, Unprepared as well as Canned Peas And Onions Solids and Liquids lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• Both Frozen Peas And Onions, Unprepared as well as Canned Peas And Onions Solids and Liquids provide inadequate amounts of Omega 6 in 500 calories.