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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions with Salt	10%	2%	88%
Canned Green Peas with Liquids	23%	5%	72%

Macro Nutrients

	Cooked Frozen Onions with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	1.34% 0.23g	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	15% 19.3g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	8.76% 6.35g	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	0.27% 0.2g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 5.85g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	11.3% 6.33g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	16% 143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.64% 0.26mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.15mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	9.92% 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	14.4% 57.5μg	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	21.6% 19.4mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	27.3% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions with Salt	Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	24% 0.21mg	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	25.3% 2.02mg	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	22.8% 0.52mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Onions with Salt VS Canned Green Peas with Liquids 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 with Liquids 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 with Liquids:

• 7 oz of Canned Green Peas Solids and Liquids contain more Vitamin A, 6.9 times more Vitamin B1, 4.1 times more Vitamin B2, 6.4 times more Vitamin B3, 2.2 times more Vitamin B9, 1.9 times more Vitamin C and 55 times more Vitamin K than Boiled Frozen Onions, drained with Salt.
• Both Cooked Frozen Onions with Salt and Canned Green Peas with Liquids 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 and Vitamin K
• Both Boiled Frozen Onions, drained with Salt as well as Canned Green Peas Solids and Liquids have insufficient amounts of Vitamin B5, 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 with Liquids:

• 7 ounces of Cooked Frozen Onions with Salt have 1.5 times more Calcium and 27.1 times more Sodium than Canned Green Peas with Liquids.
• While 7 oz of Canned Green Peas Solids and Liquids contain 4.5 times more Copper, 3 times more Iron, 2.1 times more Magnesium, 6.6 times more Manganese, 26.5 times more Phosphorus, 3.3 times more Selenium and 7.8 times more Zinc than Boiled Frozen Onions, drained with Salt.
• Both Cooked Frozen Onions with Salt and Canned Green Peas with Liquids contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Cooked Frozen Onions with Salt lack sufficient amounts of Magnesium, Manganese, Phosphorus, Selenium and Zinc
• 7 ounces of Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Green Peas Solids and Liquids contain 1.6 times more Carbohydrate, 2.4 times more Fiber and 4.5 times more Protein than Boiled Frozen Onions, drained with Salt.
• Both Cooked Frozen Onions with Salt and Canned Green Peas with Liquids offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cooked Frozen Onions with Salt provide inadequate amounts of Protein
• Both Boiled Frozen Onions, drained with Salt as well as Canned Green Peas Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.