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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Peas And Onions	Frozen Peas And Onions	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.4% 12.2g	14.7% 19g	130g per day for Men 19-50 years
Sugars	7.37% 5.34g	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	8.2% 3.1g	13% 4.96g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	10% 5.64g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Onions	Frozen Peas And Onions	Recommended Dietary Allowance
Vitamin A	8.35% 75μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.52% 0.098mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.25% 1.48mg	15.2% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.55% 0.13mg	4.42% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.5% 0.12mg	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	7.1% 28.3μg	16% 63.8μg	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	11% 9.8mg	22% 20mg	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	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.3% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Onions	Frozen Peas And Onions	Recommended Dietary Allowance
Calcium	2% 20mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	16.2% 0.15mg	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	16.7% 1.33mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.24mg	17% 0.39mg	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	6.9% 48mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	8.46% 288mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	5.76% 86.5mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3.38% 125g	3.12% 116g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cooked Frozen Peas And Onions have 2 times more Vitamin A than Frozen Peas And Onions.
• While 5 oz of Frozen Peas And Onions, Unprepared contain 2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 2.3 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Frozen Peas And Onions.
• 5 ounces of Cooked Frozen Peas And Onions have insufficient amounts of Vitamin B5
• Both Boiled and Drained Frozen Peas And Onions as well as Frozen Peas And Onions, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 oz of Frozen Peas And Onions, Unprepared contain 1.6 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 1.6 times more Sodium and 1.7 times more Zinc than Boiled and Drained Frozen Peas And Onions.
• Both Cooked Frozen Peas And Onions and Frozen Peas And Onions contain similar levels of Water per five ounces.
• 5 ounces of Cooked Frozen Peas And Onions lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Peas And Onions as well as Frozen Peas And Onions, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Peas And Onions, Unprepared contain 1.6 times more Energy, 1.6 times more Carbohydrate, 1.6 times more Fiber and 1.6 times more Protein than Boiled and Drained Frozen Peas And Onions.
• 5 ounces of Cooked Frozen Peas And Onions provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Peas And Onions as well as Frozen Peas And Onions, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in five ounces.