Comparing Nutrients in 1 kilogram Oranges VS Cooked Frozen Peas And Onions

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Frozen Peas And Onions	22%	4%	74%

Macro Nutrients

	Oranges	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Energy	16.2% 470kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	129% 94g	52% 37.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63% 24g	58% 22g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	59% 530μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	65.3% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	67% 0.87mg	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	75% 300μg	50% 200μg	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	591% 532mg	76.7% 69mg	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	12% 1.8mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	101% 121μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Calcium	40% 400mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	70% 0.63mg	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	12.5% 1mg	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	72% 1.66mg	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	20% 140mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	23.4% 868g	24% 882g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Cooked Frozen Peas And Onions:

• Raw Oranges have 2.8 times more Vitamin B5, 1.5 times more Vitamin B9, 7.7 times more Vitamin C and 9 times more Vitamin E than Boiled and Drained Frozen Peas And Onions.
• While Boiled and Drained Frozen Peas And Onions contain 4.8 times more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 3.7 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Boiled and Drained Frozen Peas And Onions have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Cooked Frozen Peas And Onions:

• Raw Oranges have 2.9 times more Calcium and 1.5 times more Potassium than Boiled and Drained Frozen Peas And Onions.
• While Boiled and Drained Frozen Peas And Onions contain 1.4 times more Copper, 9.4 times more Iron, 1.3 times more Magnesium, 6.6 times more Manganese, 2.4 times more Phosphorus, more Sodium and 4.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Frozen Peas And Onions have similar amounts of Water per 1 kg.
• Both Raw Oranges as well as Boiled and Drained Frozen Peas And Onions have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.4 times more Carbohydrate and 2.5 times more Sugars than Boiled and Drained Frozen Peas And Onions.
• While Boiled and Drained Frozen Peas And Onions contain 2.3 times more Omega 3 and 2.7 times more Protein than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Frozen Peas And Onions have similar amounts of Energy and Fiber per 1 kg.
• Both Raw Oranges as well as Boiled and Drained Frozen Peas And Onions have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.