Comparing Nutrients in 1 kilogram Navel Oranges VS Cooked Frozen Green Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cooked Frozen Green Peas with Salt	26%	3%	71%

Macro Nutrients

	Navel Oranges	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Energy	17% 490kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	110% 143g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 40.6g	g per day for Men 19-50 years
Fiber	58% 22g	118% 45g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	92% 51.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	117% 1050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	200% 240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Calcium	43% 430mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16.3% 1.3mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	215% 3230mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	23.2% 860g	21.5% 795g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cooked Frozen Green Peas with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Cooked Frozen Green Peas with Salt:

• 1 kilogram of Navel Oranges has 1.8 times more Vitamin B5 and 6 times more Vitamin C than Cooked Frozen Green Peas with Salt.
• While 1 kg of Boiled Frozen Green Peas, drained with Salt contains 8.8 times more Vitamin A, 4.2 times more Vitamin B1, 2 times more Vitamin B2, 3.5 times more Vitamin B3, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Navel Oranges as well as Boiled Frozen Green Peas, drained with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Cooked Frozen Green Peas with Salt:

• 1 kilogram of Navel Oranges has 1.8 times more Calcium and 1.5 times more Potassium than Cooked Frozen Green Peas with Salt.
• While 1 kg of Boiled Frozen Green Peas, drained with Salt contains 2.7 times more Copper, 11.7 times more Iron, 2 times more Magnesium, 9.6 times more Manganese, 3.3 times more Phosphorus, 323 times more Sodium and 8.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cooked Frozen Green Peas with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Boiled Frozen Green Peas, drained with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.9 times more Sugars and 17.3 times more Fructose than Cooked Frozen Green Peas with Salt.
• While 1 kg of Boiled Frozen Green Peas, drained with Salt contains 1.6 times more Energy, 2 times more Fiber and 5.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cooked Frozen Green Peas with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Boiled Frozen Green Peas, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.