Comparing Nutrients in 100 calories Valencia Oranges VS Frozen Peas And Onions

Weight per 100 calories

• Valencia Oranges: 204g
• Frozen Peas And Onions: 143g

Frozen Peas And Onions, Unprepared have 1.4 times more energy per unit of mass than Raw Valencia Oranges, which is average in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 100 calories - Valencia Oranges or Frozen Peas And Onions?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen Peas And Onions	22%	4%	74%

Macro Nutrients

	Valencia Oranges	Frozen Peas And Onions	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	2.32% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	15% 19.3g	130g per day for Men 19-50 years
Sugars	NA	NA	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	13.4% 5.1g	13% 5g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Peas And Onions	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	4.3% 38.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	4.46% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	16% 0.21mg	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	20% 79.6μg	16% 64.3μg	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	110% 99mg	22.2% 20mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Peas And Onions	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	16.3% 0.15mg	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	2.3% 0.18mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	17% 0.39mg	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	4.96% 34.7mg	12% 84.3mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	NA	1.56% 0.86μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.8% 87mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.23% 0.69mg	11mg per day for Men 19-50 years
Water	4.76% 176g	3.15% 116g	3700g per day for Men 19-50 years

Valencia Oranges VS Frozen Peas And Onions Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Valencia Oranges or Frozen Peas And Onions?

Lets compare vitamin content per 100 calories of Valencia Oranges vs Frozen Peas And Onions:

• 100 calories of Valencia Oranges have 2.3 times more Vitamin B5, 1.2 times more Vitamin B9 and 4.9 times more Vitamin C than Frozen Peas And Onions.
• While 100 kcal of Frozen Peas And Onions, Unprepared contain 1.6 times more Vitamin A, 2.4 times more Vitamin B1, 2 times more Vitamin B2, 4.4 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Frozen Peas And Onions, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Valencia Oranges vs Frozen Peas And Onions:

• 100 calories of Valencia Oranges have 2.5 times more Calcium, 1.3 times more Potassium and 1.5 times more Water than Frozen Peas And Onions.
• While 100 kcal of Frozen Peas And Onions, Unprepared contain 1.9 times more Copper, 12 times more Iron, 1.5 times more Magnesium, 8.3 times more Manganese, 2.4 times more Phosphorus, more Sodium and 5.6 times more Zinc than Raw Valencia Oranges.
• 100 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Valencia Oranges have 1.3 times more Carbohydrate than Frozen Peas And Onions.
• While 100 kcal of Frozen Peas And Onions, Unprepared contain 2.7 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen Peas And Onions offer comparable quantities of Energy, Omega 3 and Fiber per 100 calories.
• Both Raw Valencia Oranges as well as Frozen Peas And Onions, Unprepared provide inadequate amounts of Omega 6 in 100 calories.