Comparing Nutrients in 100 calories Canned Peas And Carrots with Liquids VS Valencia Oranges

Weight per 100 calories

• Canned Peas And Carrots with Liquids: 263g
• Valencia Oranges: 204g

Raw Valencia Oranges have 1.3 times more energy per unit of mass than Canned Peas And Carrots Solids and Liquids, which is low in comparison to other foods. Canned Peas And Carrots with Liquids having low energy density.

Discover which food has more nutrients per 100 calories - Canned Peas And Carrots with Liquids or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Peas And Carrots with Liquids	19%	5%	76%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Peas And Carrots with Liquids	Valencia Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	10.3% 7.45g	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	23% 8.7g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	10% 5.7g	3.8% 2.12g	56g per day for Men 19-50 years

Vitamins

	Canned Peas And Carrots with Liquids	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	100% 903μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.56% 1.53mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.3% 0.32mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	9.9% 0.13mg	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	12% 47.4μg	20% 79.6μg	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	19.3% 17.4mg	110% 99mg	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	6.67% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.7% 34.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas And Carrots with Liquids	Valencia Oranges	Recommended Dietary Allowance
Calcium	6.05% 60.5mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	8.4% 0.076mg	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	24.7% 1.97mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	4.86% 20.4mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	2.04% 0.047mg	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	17.3% 121mg	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	7.74% 263mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	4.3% 2.37μg	NA	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	6.27% 232g	4.76% 176g	3700g per day for Men 19-50 years

Canned Peas And Carrots With Liquids VS Valencia Oranges Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Peas And Carrots with Liquids or Valencia Oranges?

Lets compare vitamin content per 100 calories of Canned Peas And Carrots with Liquids vs Valencia Oranges:

• 100 calories of Canned Peas And Carrots with Liquids have 36.9 times more Vitamin A, 1.7 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.8 times more Vitamin B6 than Valencia Oranges.
• While 100 kcal of Raw Valencia Oranges contain 1.6 times more Vitamin B5, 1.7 times more Vitamin B9 and 5.7 times more Vitamin C than Canned Peas And Carrots Solids and Liquids.
• Both Canned Peas And Carrots with Liquids and Valencia Oranges provide similar amounts of Vitamin B1 per 100 calories.
• Both Canned Peas And Carrots Solids and Liquids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Peas And Carrots with Liquids vs Valencia Oranges:

• 100 calories of Canned Peas And Carrots with Liquids have 3.6 times more Copper, 10.7 times more Iron, 1.8 times more Magnesium, 20 times more Manganese, 3.5 times more Phosphorus, 12.5 times more Zinc and 1.3 times more Water than Valencia Oranges.
• While 100 kcal of Raw Valencia Oranges contain 1.3 times more Calcium and 1.4 times more Potassium than Canned Peas And Carrots Solids and Liquids.
• 100 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Peas And Carrots with Liquids have 1.9 times more Omega 3, 1.7 times more Fiber and 2.7 times more Protein than Valencia Oranges.
• Both Canned Peas And Carrots with Liquids and Valencia Oranges offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Canned Peas And Carrots Solids and Liquids as well as Raw Valencia Oranges provide inadequate amounts of Omega 6 in 100 calories.