Comparing Nutrients in 5 ounces Frozen Peas And Carrots VS Cooked Frozen Peas And Onions

Macros Ratio

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

Macro Nutrients

	Frozen Peas And Carrots	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Energy	2.6% 75kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	9.4% 12.2g	130g per day for Men 19-50 years
Sugars	NA	7.37% 5.34g	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	12.7% 4.8g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Peas And Carrots	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Vitamin A	75% 673μg	8.35% 75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	9.25% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	2.55% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	9.5% 0.12mg	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	12.8% 51μg	7.1% 28.3μg	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	17.6% 16mg	11% 9.8mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.3% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Peas And Carrots	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	9.92% 0.089mg	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	19.3% 1.55mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	10.2% 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	12% 85mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.23% 120g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Peas And Carrots VS Cooked Frozen Peas And Onions per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Peas And Carrots vs Cooked Frozen Peas And Onions:

• 5 ounces of Frozen Peas And Carrots have 9 times more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.6 times more Vitamin C than Cooked Frozen Peas And Onions.
• Both Frozen Peas And Carrots and Cooked Frozen Peas And Onions provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Cooked Frozen Peas And Onions have insufficient amounts of Vitamin B5
• Both Frozen Peas And Carrots, Unprepared as well as Boiled and Drained Frozen Peas And Onions have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Peas And Carrots vs Cooked Frozen Peas And Onions:

• 5 ounces of Frozen Peas And Carrots have 1.9 times more Calcium, 1.4 times more Copper, 1.4 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 3 times more Selenium, 2.1 times more Sodium and 1.8 times more Zinc than Cooked Frozen Peas And Onions.
• Both Frozen Peas And Carrots and Cooked Frozen Peas And Onions contain similar levels of Iron and Water per five ounces.
• 5 ounces of Cooked Frozen Peas And Onions lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Peas And Carrots have 2.5 times more Omega 3, 1.3 times more Carbohydrate, 1.5 times more Fiber and 1.3 times more Protein than Cooked Frozen Peas And Onions.
• 5 ounces of Cooked Frozen Peas And Onions provide inadequate amounts of Omega 3
• Both Frozen Peas And Carrots, Unprepared as well as Boiled and Drained Frozen Peas And Onions provide inadequate amounts of Energy and Omega 6 in five ounces.