Comparing Nutrients in 14 ounces Oranges VS Cooked Frozen Podded Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Frozen Podded Peas with Salt	27%	7%	66%

Macro Nutrients

	Oranges	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Energy	6.43% 187kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	25.7% 33.5g	130g per day for Men 19-50 years
Sugars	51% 37g	26.4% 19g	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	25% 9.53g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	29% 262μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	53% 0.69mg	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	29.8% 119μg	34.7% 139μg	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	235% 211mg	97% 87.3mg	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	4.76% 0.71mg	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	100% 120μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	39.7% 0.36mg	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	4.96% 0.4mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	48.3% 1.1mg	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	7.94% 55.6mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	63.8% 957mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Cooked Frozen Podded Peas with Salt:

• Raw Oranges have 1.4 times more Vitamin B1 and 2.4 times more Vitamin C than Boiled Frozen Podded Peas, drained with Salt.
• While Boiled Frozen Podded Peas, drained with Salt contain 6 times more Vitamin A, 3 times more Vitamin B2, 2 times more Vitamin B3, 3.4 times more Vitamin B5, 2.9 times more Vitamin B6, 2.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled Frozen Podded Peas, drained with Salt have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Oranges as well as Boiled Frozen Podded Peas, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Cooked Frozen Podded Peas with Salt:

• Boiled Frozen Podded Peas, drained with Salt contain 1.5 times more Calcium, 2 times more Copper, 24 times more Iron, 2.8 times more Magnesium, 11.2 times more Manganese, 4.1 times more Phosphorus, 1.6 times more Selenium, more Sodium and 7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled Frozen Podded Peas, drained with Salt have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.4 times more Carbohydrate and 1.9 times more Sugars than Boiled Frozen Podded Peas, drained with Salt.
• While Boiled Frozen Podded Peas, drained with Salt contain 3.6 times more Omega 3, 1.3 times more Fiber and 3.7 times more Protein than Raw Oranges.
• Both Raw Oranges and Boiled Frozen Podded Peas, drained with Salt have similar amounts of Energy per 14 oz.
• Both Raw Oranges as well as Boiled Frozen Podded Peas, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.