Comparing Nutrients in 14 ounces Split Green Peas VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Split Green Peas	Canned Orange Juice	Recommended Dietary Allowance
Energy	50% 1445kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	5.06% 1.6g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 245g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	17% 12.5g	48% 34.8g	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	0% 0g	13.3% 9.64g	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	% 1.75g	% 9g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 16g	g per day for Men 19-50 years
Fiber	232% 88g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	164% 92g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	238% 2.85mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.5% 0.97mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.8mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	9.46% 0.12mg	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	15% 59.5μg	24% 95μg	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	7.94% 7.14mg	133% 119mg	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	3.18% 0.48mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.6% 63μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Canned Orange Juice	Recommended Dietary Allowance
Calcium	18.3% 183mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	9.7% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.1% 124μg	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	235% 18.8mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	205% 4.72mg	3.62% 0.083mg	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	189% 1326mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	99% 3382mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	77.2% 42.5μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	126% 14mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.93% 34.5g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Split Green Peas VS Canned Orange Juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Split Green Peas versus 14 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Split Green Peas vs Canned Orange Juice:

• 14 ounces of Split Green Peas have 18.4 times more Vitamin B1, 11.6 times more Vitamin B2, 18 times more Vitamin B3, 5.3 times more Vitamin B5, 4.5 times more Vitamin B6 and 159 times more Vitamin K than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 1.6 times more Vitamin B9 and 16.7 times more Vitamin C than Raw Split Green Peas.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• Both Raw Split Green Peas as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Split Green Peas vs Canned Orange Juice:

• 14 ounces of Split Green Peas have 4.6 times more Calcium, 36.8 times more Copper, 47.3 times more Iron, 6.3 times more Magnesium, 56.7 times more Manganese, 19.6 times more Phosphorus, 4.6 times more Potassium, 107 times more Selenium and 87.3 times more Zinc than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 10.1 times more Water than Raw Split Green Peas.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Split Green Peas have 7.7 times more Energy, 25.9 times more Fat, 23.3 times more Omega 3, 31.7 times more Omega 6, 5.6 times more Carbohydrate, 74 times more Fiber and 34 times more Protein than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 2.8 times more Sugars and more Fructose than Raw Split Green Peas.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein