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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions with Salt	10%	2%	88%
Boiled Green Peas with Salt	25%	2%	73%

Macro Nutrients

	Cooked Frozen Onions with Salt	Boiled Green Peas with Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.96% 0.16g	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	24% 31g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	16.2% 11.8g	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	1.12% 0.81g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	NA	% 10.4g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	28.7% 11g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions with Salt	Boiled Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	22.7% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.64% 0.26mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.15mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	33% 0.43mg	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	31.3% 125μg	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	31.3% 28mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	43% 51.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions with Salt	Boiled Green Peas with Salt	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	38% 0.34mg	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	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	45.3% 1.04mg	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	33% 232mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.18% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Onions with Salt VS Boiled Green 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 Boiled Green 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 Boiled Green Peas with Salt:

• 7 oz of Boiled and Drained Green Peas with Salt contain more Vitamin A, 16.2 times more Vitamin B1, 8.3 times more Vitamin B2, 15.3 times more Vitamin B3, 2 times more Vitamin B5, 3.1 times more Vitamin B6, 4.8 times more Vitamin B9, 2.8 times more Vitamin C and 86.3 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 and Vitamin K
• Both Boiled Frozen Onions, drained with Salt as well as Boiled and Drained Green Peas with Salt 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 Boiled Green Peas with Salt:

• 7 oz of Boiled and Drained Green Peas with Salt contain 7.2 times more Copper, 4.5 times more Iron, 4.9 times more Magnesium, 13.1 times more Manganese, 58.5 times more Phosphorus, 2.7 times more Potassium, 4.8 times more Selenium and 13.2 times more Zinc than Boiled Frozen Onions, drained with Salt.
• Both Cooked Frozen Onions with Salt and Boiled Green Peas with Salt contain similar levels of Calcium, Sodium and 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 Boiled and Drained Green Peas with Salt contain 3.2 times more Energy, 2.6 times more Carbohydrate, 2 times more Sugars, 3.9 times more Fiber and 7.5 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 Boiled and Drained Green Peas with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.