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

Macros Ratio

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

Macro Nutrients

	Canned Green Peas with Liquids	Oranges	Recommended Dietary Allowance
Energy	18.3% 530kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	90% 118g	130g per day for Men 19-50 years
Sugars	44% 32g	129% 94g	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	1.38% 1g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 29.5g	NA	g per day for Men 19-50 years
Fiber	87% 33g	63% 24g	38g per day for Men 19-50 years
Protein	57% 32g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids	Oranges	Recommended Dietary Allowance
Vitamin A	80% 720μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.4mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	46% 0.6mg	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	72.5% 290μg	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	109% 98mg	591% 532mg	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	1.33% 0.2mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	138% 165μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids	Oranges	Recommended Dietary Allowance
Calcium	18% 180mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	50% 0.45mg	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	128% 10mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	11% 0.25mg	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	75.7% 530mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	23.2% 859g	23.4% 868g	3700g per day for Men 19-50 years

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

• Canned Green Peas Solids and Liquids have 6.5 times more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 3 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.7 times more Vitamin B5, 5.4 times more Vitamin C and 9 times more Vitamin E than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas Solids and Liquids and Raw Oranges have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Canned Green Peas Solids and Liquids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Green Peas Solids and Liquids have 2.4 times more Copper, 10.2 times more Iron, 1.7 times more Magnesium, 10.6 times more Manganese, 3.8 times more Phosphorus, 2.6 times more Selenium and 10 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.2 times more Calcium and 1.8 times more Potassium than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas Solids and Liquids and Raw Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Green Peas Solids and Liquids have 3.9 times more Omega 3, 1.4 times more Fiber and 3.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.9 times more Sugars than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas Solids and Liquids and Raw Oranges have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Canned Green Peas Solids and Liquids as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.