Peas and onions, frozen, cooked, boiled, drained, with salt

Composition

Energy

Protein 2.5 g · 10 kcal/100g

Fat 0.2 g · 2 kcal/100g

Carbs 8.6 g · 35 kcal/100g

Fiber 2.2 g

Water 88 g

Total energy 45 kcal

Energy is predominantly from carbs (74%); EFSA recommends 45–60% for a balanced diet

Total fat

0.2g

Saturated

0.0g

Monounsat.

0.0g

Polyunsat.

0.1g

Omega-6

0.08g

Saturated fat is 0.7% of energy, within the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 99%

Lysine 100%

Methionine + Cysteine 97%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Limiting amino acid is Methionine + Cysteine (97% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A 53 µg

Vitamin C 6.9 mg

Vitamin D 0.0 µg

Vitamin E 0.0 mg

Vitamin K 12 µg

Thiamin (B1) 0.15 mg

Riboflavin (B2) 0.07 mg

Niacin (B3) 1.0 mg

Pantothenic (B5) 0.1 mg

Vitamin B6 0.09 mg

Folate (B9) 20 µg

Vitamin B12 0.00 µg

Minerals

Calcium 14 mg

Iron 0.9 mg

Magnesium 13 mg

Phosphorus 34 mg

Potassium 117 mg

Sodium 273 mg

Zinc 0.3 mg

Copper 0.06 mg

Manganese 0.17 mg

Selenium 0.4 µg

Provides modest amounts of tracked micronutrients. Best is Vitamin K at 16% of EU NRV per 100 g.