Comparing Nutrients in 1 kilogram Boiled Green Peas VS Oranges

Macros Ratio

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

Macro Nutrients

	Boiled Green Peas	Oranges	Recommended Dietary Allowance
Energy	29% 840kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	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	120% 156g	90% 118g	130g per day for Men 19-50 years
Sugars	81.8% 59.3g	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	5.66% 4.1g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 52.2g	NA	g per day for Men 19-50 years
Fiber	145% 55g	63% 24g	38g per day for Men 19-50 years
Protein	96% 53.6g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Oranges	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	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	158% 630μg	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	158% 142mg	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	9.33% 1.4mg	12% 1.8mg	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	Oranges	Recommended Dietary Allowance
Calcium	27% 270mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	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	193% 15.4mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	228% 5.25mg	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	167% 1170mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	79.7% 2710mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	21% 779g	23.4% 868g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Peas have 3.6 times more Vitamin A, 3 times more Vitamin B1, 3.7 times more Vitamin B2, 7.2 times more Vitamin B3, 3.6 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.6 times more Vitamin B5, 3.7 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Green Peas have 3.8 times more Copper, 15.4 times more Iron, 3.9 times more Magnesium, 21 times more Manganese, 8.4 times more Phosphorus, 1.5 times more Potassium, 3.8 times more Selenium and 17 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Calcium than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Raw Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Green Peas have 1.8 times more Energy, 2.7 times more Omega 3, 1.3 times more Carbohydrate, 2.3 times more Fiber and 5.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.6 times more Sugars than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.