Comparing Nutrients in 5 ounces Cooked Frozen Onions with Salt VS 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	1.27% 37kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	0.073% 0.071g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.04% 0.013g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.66% 8.66g	7.04% 9.16g	130g per day for Men 19-50 years
Sugars	5.67% 4.1g	7.8% 5.66g	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	5.22% 2g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.8% 1g	8.28% 4.64g	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	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.96% 0.026mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.17% 0.19mg	4.78% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	15.7% 0.2mg	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	4.6% 18.4μg	10.3% 41μg	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	8.03% 7.23mg	75.4% 68mg	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	0.094% 0.014mg	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	29.5% 35.4μg	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	3.83% 38.3mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	12% 0.11mg	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	6.02% 0.48mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	2.47% 0.057mg	10.4% 0.24mg	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	0.4% 2.83mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	23% 346mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	1.16% 0.13mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Onions with Salt VS Boiled Podded Peas with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Onions with Salt versus 5 oz of Boiled Podded Peas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Onions with Salt vs Boiled Podded Peas with Salt:

• 5 oz of Boiled and Drained Podded Peas with Salt contain more Vitamin A, 8 times more Vitamin B1, 4.2 times more Vitamin B2, 4.1 times more Vitamin B3, 8.6 times more Vitamin B5, 2.1 times more Vitamin B6, 2.2 times more Vitamin B9, 9.4 times more Vitamin C, 39 times more Vitamin E and 83.3 times more Vitamin K than Boiled Frozen Onions, drained with Salt.
• 5 ounces of Cooked Frozen Onions with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, 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 five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Onions with Salt vs Boiled Podded Peas with Salt:

• 5 oz of Boiled and Drained Podded Peas with Salt contain 1.6 times more Calcium, 3.2 times more Copper, 5.8 times more Iron, 3.3 times more Magnesium, 4.2 times more Manganese, 27.5 times more Phosphorus, 2.4 times more Potassium and 4.1 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 Sodium and Water per five ounces.
• 5 ounces of Cooked Frozen Onions with Salt lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc
• Both Boiled Frozen Onions, drained with Salt as well as Boiled and Drained Podded Peas with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Podded Peas with Salt contain 1.4 times more Sugars, 2 times more Fiber and 4.6 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 Carbohydrate per five ounces.
• 5 ounces of Cooked Frozen Onions with Salt provide inadequate amounts of Protein
• Both Boiled Frozen Onions, drained with Salt as well as Boiled and Drained Podded Peas with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.