Comparing Nutrients in 14 ounces Boiled Green Peas with Salt VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas with Salt	25%	2%	73%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Green Peas with Salt	Florida Oranges	Recommended Dietary Allowance
Energy	11.5% 333kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.7% 62g	35.2% 46g	130g per day for Men 19-50 years
Sugars	32.5% 23.5g	50% 36.3g	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	2.24% 1.63g	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	% 0.52g	NA	g per day for Men 19-50 years
Sucrose	% 20.7g	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	25% 9.53g	38g per day for Men 19-50 years
Protein	38% 21.3g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas with Salt	Florida Oranges	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.7% 1.03mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8.02mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	15.6% 0.2mg	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	62.5% 250μg	17% 67.5μg	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	62.6% 56.4mg	198% 179mg	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	3.7% 0.56mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85.7% 103μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas with Salt	Florida Oranges	Recommended Dietary Allowance
Calcium	10.7% 107mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	76.3% 0.69mg	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	76.4% 6.1mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	4.14% 0.095mg	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	66.3% 464mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.35% 309g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Peas with Salt VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Green Peas with Salt versus 14 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Green Peas with Salt vs Florida Oranges:

• 14 ounces of Boiled Green Peas with Salt have 3.6 times more Vitamin A, 2.6 times more Vitamin B1, 3.7 times more Vitamin B2, 5.1 times more Vitamin B3, 4.2 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin K than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 1.6 times more Vitamin B5 and 3.2 times more Vitamin C than Boiled and Drained Green Peas with Salt.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Green Peas with Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Boiled Green Peas with Salt vs Florida Oranges:

• 14 ounces of Boiled Green Peas with Salt have 4.4 times more Copper, 17.1 times more Iron, 3.9 times more Magnesium, 21.9 times more Manganese, 9.8 times more Phosphorus, 1.6 times more Potassium, 3.8 times more Selenium, more Sodium and 14.9 times more Zinc than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 1.6 times more Calcium than Boiled and Drained Green Peas with Salt.
• Both Boiled Green Peas with Salt and Florida Oranges contain similar levels of Water per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Green Peas with Salt have 1.8 times more Energy, 1.4 times more Carbohydrate, 2.3 times more Fiber and 7.7 times more Protein than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 1.5 times more Sugars than Boiled and Drained Green Peas with Salt.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Green Peas with Salt as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.