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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas with Salt	25%	2%	73%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Green Peas with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	29% 840kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	96% 125g	130g per day for Men 19-50 years
Sugars	81.8% 59.3g	117% 85g	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	5.66% 4.1g	31% 22.5g	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	% 1.3g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 52.2g	% 42.8g	g per day for Men 19-50 years
Fiber	145% 55g	58% 22g	38g per day for Men 19-50 years
Protein	96% 53.6g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	60.8% 0.79mg	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	158% 630μg	85% 340μg	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	158% 142mg	657% 591mg	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	9.33% 1.4mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	216% 259μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	27% 270mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	43.3% 0.39mg	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	193% 15.4mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	228% 5.25mg	12.6% 0.29mg	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	167% 1170mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	21% 779g	23.2% 860g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Green Peas with Salt has 3.3 times more Vitamin A, 3.8 times more Vitamin B1, 2.9 times more Vitamin B2, 4.8 times more Vitamin B3, 2.7 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin K than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.7 times more Vitamin B5 and 4.2 times more Vitamin C than Boiled and Drained Green Peas with Salt.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Green Peas with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Boiled Green Peas with Salt has 4.4 times more Copper, 11.8 times more Iron, 3.5 times more Magnesium, 18.1 times more Manganese, 5.1 times more Phosphorus, 1.6 times more Potassium, more Selenium, 239 times more Sodium and 14.9 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.6 times more Calcium than Boiled and Drained Green Peas with Salt.
• Both Boiled Green Peas with Salt and Navel Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Green Peas with Salt has 1.7 times more Energy, 1.2 times more Carbohydrate, 2.5 times more Fiber and 5.9 times more Protein than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.4 times more Sugars and 5.5 times more Fructose than Boiled and Drained Green Peas with Salt.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Green Peas with Salt as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.