Comparing Nutrients in 14 ounces Boiled Green Peas VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Green Peas	Valencia Oranges	Recommended Dietary Allowance
Energy	11.5% 333kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	1.03% 0.17g	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	36.3% 47g	130g per day for Men 19-50 years
Sugars	32.5% 23.5g	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	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	26% 9.92g	38g per day for Men 19-50 years
Protein	38% 21.3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.7% 1.03mg	28.8% 0.35mg	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	6.8% 1.1mg	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	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85.7% 103μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Valencia Oranges	Recommended Dietary Allowance
Calcium	10.7% 107mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	76.3% 0.69mg	16.3% 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	3.97% 0.091mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	31.6% 1076mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	8.35% 309g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Green Peas vs Valencia Oranges:

• Boiled and Drained Green Peas have 3.3 times more Vitamin A, 3 times more Vitamin B1, 3.7 times more Vitamin B2, 7.4 times more Vitamin B3, 3.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Vitamin B5 and 3.4 times more Vitamin C than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Green Peas vs Valencia Oranges:

• Boiled and Drained Green Peas have 4.7 times more Copper, 17.1 times more Iron, 3.9 times more Magnesium, 22.8 times more Manganese, 6.9 times more Phosphorus, 1.5 times more Potassium and 19.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Calcium than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Raw Valencia Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Green Peas have 1.7 times more Energy, 1.3 times more Carbohydrate, 2.2 times more Fiber and 5.2 times more Protein than Raw Valencia Oranges.
• Both Boiled and Drained Green Peas and Raw Valencia Oranges have similar amounts of Omega 3 per 14 oz.
• Both Boiled and Drained Green Peas as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.