Comparing Nutrients in 1 kilogram Navel Oranges VS Canned Green Peas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Green Peas with Liquids	23%	5%	72%

Macro Nutrients

	Navel Oranges	Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	17% 490kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	6.76% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	75% 98g	130g per day for Men 19-50 years
Sugars	117% 85g	44% 32g	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	31% 22.5g	1.38% 1g	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	% 19.7g	% 0.8g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 29.5g	g per day for Men 19-50 years
Fiber	58% 22g	87% 33g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	80% 720μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	52.6% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	50% 0.65mg	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	85% 340μg	72.5% 290μg	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	657% 591mg	109% 98mg	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	10% 1.5mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	138% 165μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	43% 430mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	120% 1.08mg	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	16.3% 1.3mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	115% 2.64mg	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	33% 230mg	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	23.2% 860g	23.2% 859g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Green Peas with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Canned Green Peas with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Canned Green Peas with Liquids:

• 1 kilogram of Navel Oranges has 2.9 times more Vitamin B5, 1.2 times more Vitamin B6 and 6 times more Vitamin C than Canned Green Peas with Liquids.
• While 1 kg of Canned Green Peas Solids and Liquids contains 6 times more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Canned Green Peas with Liquids provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• 1 kilogram of Canned Green Peas with Liquids have insufficient amounts of Vitamin B5
• Both Raw Navel Oranges as well as Canned Green Peas Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Canned Green Peas with Liquids:

• 1 kilogram of Navel Oranges has 2.4 times more Calcium and 1.7 times more Potassium than Canned Green Peas with Liquids.
• While 1 kg of Canned Green Peas Solids and Liquids contains 2.8 times more Copper, 7.8 times more Iron, 1.5 times more Magnesium, 9.1 times more Manganese, 2.3 times more Phosphorus, more Selenium and 8.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Canned Green Peas with Liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 kilogram of Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.3 times more Carbohydrate, 2.7 times more Sugars and 22.5 times more Fructose than Canned Green Peas with Liquids.
• While 1 kg of Canned Green Peas Solids and Liquids contains 1.5 times more Fiber and 3.5 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Canned Green Peas Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.