Comparing Nutrients in 14 ounces Frozen Peas And Carrots VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Peas And Carrots	22%	7%	71%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Frozen Peas And Carrots	Navel Oranges	Recommended Dietary Allowance
Energy	7.25% 210kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	4.23% 0.72g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	NA	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	23% 8.73g	38g per day for Men 19-50 years
Protein	24% 13.5g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Peas And Carrots	Navel Oranges	Recommended Dietary Allowance
Vitamin A	209% 1885μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	24% 0.31mg	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	35.7% 143μg	33.7% 135μg	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	49.4% 44.5mg	261% 235mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Peas And Carrots	Navel Oranges	Recommended Dietary Allowance
Calcium	10.7% 107mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	17% 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	54% 4.33mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	5% 0.12mg	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	34% 238mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	21% 314mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.05% 335g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Peas And Carrots VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Peas And Carrots versus 14 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Peas And Carrots vs Navel Oranges:

• 14 ounces of Frozen Peas And Carrots have 39.6 times more Vitamin A, 2.8 times more Vitamin B1, 1.6 times more Vitamin B2, 3.3 times more Vitamin B3 and 1.3 times more Vitamin B6 than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 1.3 times more Vitamin B5 and 5.3 times more Vitamin C than Frozen Peas And Carrots, Unprepared.
• Both Frozen Peas And Carrots and Navel Oranges provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Frozen Peas And Carrots, Unprepared as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Peas And Carrots vs Navel Oranges:

• 14 ounces of Frozen Peas And Carrots have 2.3 times more Copper, 8.4 times more Iron, 1.6 times more Magnesium, 8.1 times more Manganese, 2.6 times more Phosphorus, more Selenium, 79 times more Sodium and 6.5 times more Zinc than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 1.6 times more Calcium than Frozen Peas And Carrots, Unprepared.
• Both Frozen Peas And Carrots and Navel Oranges contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Peas And Carrots have 4.4 times more Omega 3, 1.5 times more Fiber and 3.7 times more Protein than Navel Oranges.
• Both Frozen Peas And Carrots and Navel Oranges offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Frozen Peas And Carrots, Unprepared as well as Raw Navel Oranges provide inadequate amounts of Energy and Omega 6 in 14 ounces.