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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen Peas And Onions	22%	4%	74%

Macro Nutrients

	Valencia Oranges	Frozen Peas And Onions	Recommended Dietary Allowance
Energy	17% 490kcal	24% 700kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	7.18% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	104% 135g	130g per day for Men 19-50 years
Sugars	NA	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	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	65.8% 25g	92% 35g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	71% 39.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Peas And Onions	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	248% 2.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	108% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	111% 1.44mg	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	98% 390μg	113% 450μg	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	539% 485mg	156% 140mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Peas And Onions	Recommended Dietary Allowance
Calcium	40% 400mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	114% 1.03mg	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	11.3% 0.9mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	119% 2.74mg	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	24.3% 170mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	59.7% 2030mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	40.7% 610mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	23.3% 863g	22% 815g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Frozen Peas And Onions per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Frozen Peas And Onions to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Valencia Oranges has 1.6 times more Vitamin B5 and 3.5 times more Vitamin C than Frozen Peas And Onions.
• While 1 kg of Frozen Peas And Onions, Unprepared contains 2.3 times more Vitamin A, 3.4 times more Vitamin B1, 2.9 times more Vitamin B2, 6.3 times more Vitamin B3 and 2.3 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen Peas And Onions provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Frozen Peas And Onions, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Valencia Oranges has 1.7 times more Calcium than Frozen Peas And Onions.
• While 1 kg of Frozen Peas And Onions, Unprepared contains 2.8 times more Copper, 17.1 times more Iron, 2.1 times more Magnesium, 11.9 times more Manganese, 3.5 times more Phosphorus, more Sodium and 8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen Peas And Onions contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Peas And Onions, Unprepared contains 1.4 times more Energy, 1.4 times more Fiber and 3.8 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen Peas And Onions offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Frozen Peas And Onions, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.