Comparing Nutrients in 100 grams Frozen Peas And Onions VS Cooked Frozen Peas And Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Peas And Onions	22%	4%	74%
Cooked Frozen Peas And Onions	22%	4%	74%

Macro Nutrients

	Frozen Peas And Onions	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Energy	2.4% 70kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	6.64% 8.63g	130g per day for Men 19-50 years
Sugars	NA	5.2% 3.77g	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	9.2% 3.5g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	7.1% 3.98g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Peas And Onions	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Vitamin A	3% 27μg	5.9% 53μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.8% 0.3mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.72mg	6.53% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	1.8% 0.09mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	6.7% 0.087mg	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	11.3% 45μg	5% 20μg	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	15.6% 14mg	7.67% 6.9mg	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	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Peas And Onions	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Calcium	2.3% 23mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	7% 0.063mg	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	19.3% 1.54mg	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	7.2% 0.17mg	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	8.43% 59mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	5.97% 203mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	4.07% 61mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.2% 81.5g	2.4% 88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Peas And Onions vs Cooked Frozen Peas And Onions:

• Frozen Peas And Onions, Unprepared have 2 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 2.3 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Frozen Peas And Onions.
• While Boiled and Drained Frozen Peas And Onions contain 2 times more Vitamin A than Frozen Peas And Onions, Unprepared.
• Both Frozen Peas And Onions, Unprepared as well as Boiled and Drained Frozen Peas And Onions have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Peas And Onions vs Cooked Frozen Peas And Onions:

• Frozen Peas And Onions, Unprepared have 1.6 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Selenium, 1.6 times more Sodium and 1.7 times more Zinc than Boiled and Drained Frozen Peas And Onions.
• Both Frozen Peas And Onions, Unprepared and Boiled and Drained Frozen Peas And Onions have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Peas And Onions, Unprepared have 1.6 times more Energy, 1.6 times more Omega 3, 1.6 times more Carbohydrate, 1.6 times more Fiber and 1.6 times more Protein than Boiled and Drained Frozen Peas And Onions.
• Both Frozen Peas And Onions, Unprepared as well as Boiled and Drained Frozen Peas And Onions have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.