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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Peas And Onions with Salt	22%	4%	74%
Canned Peas And Carrots with Liquids	19%	5%	76%

Macro Nutrients

	Cooked Frozen Peas And Onions with Salt	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	13% 17g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	7.75% 5.6g	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	11.5% 4.37g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	9% 5.04g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Onions with Salt	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Vitamin A	11.7% 105μg	75.6% 681μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	13.4% 0.17mg	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	9.92% 39.7μg	8.93% 35.7μg	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	15.2% 13.7mg	14.6% 13mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Onions with Salt	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	22.7% 0.2mg	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	23.3% 1.87mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	31% 0.71mg	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	9.64% 67.5mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	36% 542mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.73% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Peas And Onions with Salt VS Canned Peas And Carrots with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Peas And Onions with Salt vs Canned Peas And Carrots with Liquids:

• 7 ounces of Cooked Frozen Peas And Onions with Salt have 2 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.8 times more Vitamin B3 than Canned Peas And Carrots with Liquids.
• While 7 oz of Canned Peas And Carrots Solids and Liquids contain 6.5 times more Vitamin A, 1.3 times more Vitamin B5 and 19 times more Vitamin E than Boiled Frozen Peas And Onions, drained with Salt.
• Both Cooked Frozen Peas And Onions with Salt and Canned Peas And Carrots with Liquids provide similar amounts of Vitamin B6, Vitamin B9, Vitamin C and Vitamin K per seven ounces.
• 7 ounces of Cooked Frozen Peas And Onions with Salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Boiled Frozen Peas And Onions, drained with Salt as well as Canned Peas And Carrots Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Peas And Onions with Salt vs Canned Peas And Carrots with Liquids:

• 7 ounces of Cooked Frozen Peas And Onions with Salt have 1.3 times more Iron and 68.3 times more Sodium than Canned Peas And Carrots with Liquids.
• While 7 oz of Canned Peas And Carrots Solids and Liquids contain 1.6 times more Calcium, 1.6 times more Copper, 2.2 times more Manganese, 1.4 times more Phosphorus and 2 times more Zinc than Boiled Frozen Peas And Onions, drained with Salt.
• Both Cooked Frozen Peas And Onions with Salt and Canned Peas And Carrots with Liquids contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Cooked Frozen Peas And Onions with Salt lack sufficient amounts of Calcium
• Both Boiled Frozen Peas And Onions, drained with Salt as well as Canned Peas And Carrots Solids and Liquids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Peas And Onions with Salt have 1.3 times more Sugars than Canned Peas And Carrots with Liquids.
• While 7 oz of Canned Peas And Carrots Solids and Liquids contain 1.5 times more Fiber than Boiled Frozen Peas And Onions, drained with Salt.
• Both Cooked Frozen Peas And Onions with Salt and Canned Peas And Carrots with Liquids offer comparable quantities of Carbohydrate and Protein per seven ounces.
• Both Boiled Frozen Peas And Onions, drained with Salt as well as Canned Peas And Carrots Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.