Comparing Nutrients in 7 ounces Cooked Frozen Onions with Salt VS Cooked Frozen Podded Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions with Salt	10%	2%	88%
Cooked Frozen Podded Peas with Salt	27%	7%	66%

Macro Nutrients

	Cooked Frozen Onions with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.33% 12g	13% 16.7g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	13% 9.57g	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	7.3% 2.78g	16% 6.15g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.64% 0.26mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.15mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	26.6% 0.35mg	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	6.45% 25.8μg	17.4% 69.5μg	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	11.2% 10mg	48.5% 43.7mg	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	0.13% 0.02mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions with Salt	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	20% 0.18mg	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	8.43% 0.67mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	24% 0.56mg	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	0.57% 3.97mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Onions with Salt VS Cooked Frozen Podded Peas with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Onions with Salt versus 7 oz of Cooked Frozen Podded Peas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Onions with Salt vs Cooked Frozen Podded Peas with Salt:

• 7 oz of Boiled Frozen Podded Peas, drained with Salt contain more Vitamin A, 4 times more Vitamin B1, 6.6 times more Vitamin B2, 4.3 times more Vitamin B3, 11 times more Vitamin B5, 2.5 times more Vitamin B6, 2.7 times more Vitamin B9, 4.3 times more Vitamin C, 47 times more Vitamin E and 100.7 times more Vitamin K than Boiled Frozen Onions, drained with Salt.
• 7 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 Frozen Podded Peas, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Onions with Salt vs Cooked Frozen Podded Peas with Salt:

• 7 oz of Boiled Frozen Podded Peas, drained with Salt contain 2.2 times more Calcium, 3.8 times more Copper, 7.1 times more Iron, 3.5 times more Magnesium, 7 times more Manganese, 29 times more Phosphorus, 2.1 times more Potassium and 5.4 times more Zinc than Boiled Frozen Onions, drained with Salt.
• Both Cooked Frozen Onions with Salt and Cooked Frozen Podded Peas with Salt contain similar levels of Sodium and Water per seven ounces.
• 7 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 Frozen Podded Peas, drained with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Frozen Podded Peas, drained with Salt contain 1.4 times more Carbohydrate, 1.7 times more Sugars, 2.2 times more Fiber and 4.9 times more Protein than Boiled Frozen Onions, drained with Salt.
• 7 ounces of Cooked Frozen Onions with Salt provide inadequate amounts of Protein
• Both Boiled Frozen Onions, drained with Salt as well as Boiled Frozen Podded Peas, drained with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.