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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions with Salt	10%	2%	88%
Canned Green Peas	25%	4%	71%

Macro Nutrients

	Cooked Frozen Onions with Salt	Canned Green Peas	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	1.54% 0.26g	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	19.2% 25g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	11.4% 8.26g	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	0.36% 0.26g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 7.6g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	15.7% 8.77g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions with Salt	Canned Green Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.64% 0.26mg	9.08% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.15mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	9.77% 0.13mg	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	22% 87.3μg	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	11.2% 10mg	21% 19mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	35.4% 42.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions with Salt	Canned Green Peas	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	18% 0.16mg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	26% 0.6mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.4% 162g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Onions with Salt versus 7 oz of Canned Green Peas 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 Canned Green Peas:

• 7 oz of Canned Green Peas Solids contain more Vitamin A, 7.6 times more Vitamin B1, 4.3 times more Vitamin B2, 5.5 times more Vitamin B3, 1.6 times more Vitamin B5, 3.4 times more Vitamin B9, 1.9 times more Vitamin C and 71.3 times more Vitamin K than Boiled Frozen Onions, drained with Salt.
• Both Cooked Frozen Onions with Salt and Canned Green Peas provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cooked Frozen Onions with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K
• Both Boiled Frozen Onions, drained with Salt as well as Canned Green Peas Solids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Cooked Frozen Onions with Salt have 1.4 times more Calcium and 122 times more Sodium than Canned Green Peas.
• While 7 oz of Canned Green Peas Solids contain 3.4 times more Copper, 2.8 times more Iron, 2.1 times more Magnesium, 7.6 times more Manganese, 33.5 times more Phosphorus, 1.7 times more Potassium, 4.3 times more Selenium and 7.9 times more Zinc than Boiled Frozen Onions, drained with Salt.
• Both Cooked Frozen Onions with Salt and Canned Green Peas contain similar levels of Water per seven ounces.
• 7 ounces of Cooked Frozen Onions with Salt lack sufficient amounts of Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Green Peas Solids contain 2.7 times more Energy, 2.1 times more Carbohydrate, 1.4 times more Sugars, 2.9 times more Fiber and 6.2 times more Protein than Boiled Frozen Onions, drained with Salt.
• 7 ounces of Cooked Frozen Onions with Salt provide inadequate amounts of Energy and Protein
• Both Boiled Frozen Onions, drained with Salt as well as Canned Green Peas Solids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.