Comparing Nutrients in 1 kilogram Valencia Oranges VS Cooked Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Frozen Green Peas	26%	3%	71%

Macro Nutrients

	Valencia Oranges	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	17% 490kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	110% 143g	130g per day for Men 19-50 years
Sugars	NA	60.7% 44g	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	1.8% 1.3g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	65.8% 25g	118% 45g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	92% 51.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	117% 1050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	87% 1.13mg	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	148% 590μg	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	110% 99mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	200% 240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	40% 400mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	117% 1.05mg	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	190% 15mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	121% 2.8mg	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	110% 770mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	23.3% 863g	21.5% 795g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Cooked Frozen Green Peas:

• Raw Valencia Oranges have 1.8 times more Vitamin B5 and 4.9 times more Vitamin C than Boiled and Drained Frozen Green Peas.
• While Boiled and Drained Frozen Green Peas contain 8.8 times more Vitamin A, 3.3 times more Vitamin B1, 2.5 times more Vitamin B2, 5.4 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Cooked Frozen Green Peas:

• Raw Valencia Oranges have 1.7 times more Calcium and 1.6 times more Potassium than Boiled and Drained Frozen Green Peas.
• While Boiled and Drained Frozen Green Peas contain 2.8 times more Copper, 16.9 times more Iron, 2.2 times more Magnesium, 12.1 times more Manganese, 4.5 times more Phosphorus, more Sodium and 11.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Frozen Green Peas have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Green Peas contain 1.6 times more Energy, 1.5 times more Omega 3, 1.8 times more Fiber and 5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Frozen Green Peas have similar amounts of Carbohydrate per 1 kg.
• Both Raw Valencia Oranges as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.