Comparing Nutrients in 1 kilogram Cooked Frozen Peas And Carrots with Salt VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Peas And Carrots with Salt	22%	7%	71%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Frozen Peas And Carrots with Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	16.6% 480kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	9.65% 1.64g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	119% 155g	130g per day for Men 19-50 years
Sugars	60% 43.6g	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	81.6% 31g	118% 45g	38g per day for Men 19-50 years
Protein	55% 31g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Carrots with Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	529% 4760μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.25mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	71.5% 0.93mg	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	65% 260μg	75% 300μg	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	90% 81mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	34.7% 5.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	157% 188μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Carrots with Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	23% 230mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	63.3% 0.57mg	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	118% 9.4mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	NA	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	70% 490mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	46.5% 1580mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	203% 3040mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23% 858g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Peas And Carrots with Salt VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Frozen Peas And Carrots with Salt vs Oranges with Peel :

• 1 kilogram of Cooked Frozen Peas And Carrots with Salt has 36.6 times more Vitamin A, 2.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.3 times more Vitamin B3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2 times more Vitamin B5 and 8.8 times more Vitamin C than Boiled Frozen Peas And Carrots, drained with Salt.
• Both Cooked Frozen Peas And Carrots with Salt and Oranges with Peel provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled Frozen Peas And Carrots, drained with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Peas And Carrots with Salt vs Oranges with Peel :

• 1 kilogram of Cooked Frozen Peas And Carrots with Salt has 1.3 times more Copper, 2.2 times more Phosphorus, 1.6 times more Selenium, 152 times more Sodium and 4.1 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3 times more Calcium than Boiled Frozen Peas And Carrots, drained with Salt.
• Both Cooked Frozen Peas And Carrots with Salt and Oranges with Peel contain similar levels of Iron, Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Peas And Carrots with Salt has 2.3 times more Omega 3 and 2.4 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Energy, 1.5 times more Carbohydrate and 1.5 times more Fiber than Boiled Frozen Peas And Carrots, drained with Salt.
• 1 kilogram of Cooked Frozen Peas And Carrots with Salt provide inadequate amounts of Energy
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Boiled Frozen Peas And Carrots, drained with Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.