Comparing Nutrients in 7 ounces Sweet Onions VS Edible Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Edible Podded Peas	26%	4%	70%

Macro Nutrients

	Sweet Onions	Edible Podded Peas	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	NA	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	11.5% 15g	130g per day for Men 19-50 years
Sugars	13.7% 9.96g	11% 7.94g	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	5.53% 4g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.43g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Edible Podded Peas	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.65% 0.26mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	24.4% 0.32mg	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	11.4% 45.6μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.6% 9.53mg	132% 119mg	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	0.26% 0.04mg	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Edible Podded Peas	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	17.4% 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	6.45% 0.52mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	6.56% 0.15mg	21% 0.48mg	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	7.65% 53.6mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Onions VS Edible Podded Peas per 7 oz

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

Lets compare vitamin content per 7 ounces of Sweet Onions vs Edible Podded Peas:

• 7 oz of Raw Edible Podded Peas contain more Vitamin A, 3.7 times more Vitamin B1, 4 times more Vitamin B2, 4.5 times more Vitamin B3, 7.7 times more Vitamin B5, 1.8 times more Vitamin B9, 12.5 times more Vitamin C, 19.5 times more Vitamin E and 83.3 times more Vitamin K than Raw Sweet Onions.
• Both Sweet Onions and Edible Podded Peas provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Sweet Onions have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Raw Sweet Onions as well as Raw Edible Podded Peas have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweet Onions vs Edible Podded Peas:

• 7 oz of Raw Edible Podded Peas contain 2.2 times more Calcium, 1.4 times more Copper, 8 times more Iron, 2.7 times more Magnesium, 3.2 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium and 2.1 times more Zinc than Raw Sweet Onions.
• Both Sweet Onions and Edible Podded Peas contain similar levels of Water per seven ounces.
• 7 ounces of Sweet Onions lack sufficient amounts of Zinc
• Both Raw Sweet Onions as well as Raw Edible Podded Peas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweet Onions have 1.3 times more Sugars than Edible Podded Peas.
• While 7 oz of Raw Edible Podded Peas contain 2.9 times more Fiber and 3.5 times more Protein than Raw Sweet Onions.
• Both Sweet Onions and Edible Podded Peas offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Sweet Onions provide inadequate amounts of Protein
• Both Raw Sweet Onions as well as Raw Edible Podded Peas provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Sweet Onions VS Edible Podded Peas

What are the health benefits of Sweet Onions compared to Edible Podded Peas?

Sweet onions are a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system and reduce inflammation. Edible podded peas are rich in fiber, protein, and vitamins A, C, and K, which can support digestion, heart health, and bone health. Both are nutritious options, but sweet onions may have slightly more antioxidants, while edible podded peas offer more protein and vitamins.

Can I lose weight easier by eating more Sweet Onions or Edible Podded Peas?

Both sweet onions and edible podded peas can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall portion sizes and the balance of your meals. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins can help support weight loss in a healthy and sustainable way.

Should I eat more Sweet Onions or more Edible Podded Peas to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both sweet onions and edible podded peas are nutritious options, but edible podded peas are higher in protein and can be a good choice to support muscle growth. Including a variety of protein-rich plant foods such as legumes, nuts, seeds, and whole grains in your diet can help you meet your muscle-building goals.

What is the environmental impact of producing Sweet Onions compared to Edible Podded Peas?

Sweet onions generally have a lower environmental impact compared to edible podded peas. Onions require less water, land, and energy to grow, making them a more sustainable option. Additionally, peas are often grown as a legume crop, which can require more resources and have a higher carbon footprint compared to root vegetables like onions. Choosing locally grown and organic options for both sweet onions and edible podded peas can further reduce their environmental impact.