Comparing Nutrients in 14 ounces Navel Oranges VS Boiled Split Peas

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Navel Oranges	Boiled Split Peas	Recommended Dietary Allowance
Energy	6.7% 194kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	16% 11.5g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	86.7% 33g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Split Peas	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	47.2% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	14.7% 0.19mg	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	33.7% 135μg	64.5% 258μg	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	261% 235mg	1.76% 1.6mg	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	3.97% 0.6mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Split Peas	Recommended Dietary Allowance
Calcium	17% 171mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	80% 0.72mg	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	6.45% 0.52mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	68.3% 1.57mg	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	13% 91mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	9.22% 341g	7.45% 276g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Navel Oranges vs Boiled Split Peas:

• Raw Navel Oranges have more Vitamin A, 1.6 times more Vitamin B6, 147.8 times more Vitamin C and 5 times more Vitamin E than Boiled Split Peas.
• While Boiled Split Peas contain 2.8 times more Vitamin B1, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5, 1.9 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled Split Peas have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Navel Oranges as well as Boiled Split Peas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Boiled Split Peas:

• Raw Navel Oranges have 3.1 times more Calcium and 1.2 times more Water than Boiled Split Peas.
• While Boiled Split Peas contain 4.6 times more Copper, 9.9 times more Iron, 3.3 times more Magnesium, 13.7 times more Manganese, 4.3 times more Phosphorus, 2.2 times more Potassium, more Selenium and 12.5 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Navel Oranges have 2.9 times more Sugars than Boiled Split Peas.
• While Boiled Split Peas contain 2.4 times more Energy, 3.1 times more Omega 3, 1.7 times more Carbohydrate, 3.8 times more Fiber and 9.2 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Boiled Split Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.