Comparing Nutrients in 1 kilogram Cooked Frozen Green Peas VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cooked Frozen Green Peas	Fresh Orange juice	Recommended Dietary Allowance
Energy	27% 780kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.18% 1.05g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	80% 104g	130g per day for Men 19-50 years
Sugars	60.7% 44g	116% 84g	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	1.8% 1.3g	29.2% 21g	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	% 1.1g	% 18g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 41.4g	g per day for Men 19-50 years
Fiber	118% 45g	5.26% 2g	38g per day for Men 19-50 years
Protein	92% 51.5g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	117% 1050μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	30.8% 0.4mg	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	148% 590μg	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	110% 99mg	556% 500mg	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	2% 0.3mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	200% 240μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Fresh Orange juice	Recommended Dietary Allowance
Calcium	24% 240mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	49% 0.44mg	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	190% 15mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	6.1% 0.14mg	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	110% 770mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	21.5% 795g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Green Peas VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Green Peas versus 1 kg of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Green Peas vs Fresh Orange juice:

• 1 kilogram of Cooked Frozen Green Peas has 10.5 times more Vitamin A, 3.1 times more Vitamin B1, 3.3 times more Vitamin B2, 3.7 times more Vitamin B3, 2.8 times more Vitamin B6, 2 times more Vitamin B9 and 240 times more Vitamin K than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 1.3 times more Vitamin B5 and 5.1 times more Vitamin C than Boiled and Drained Frozen Green Peas.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Frozen Green Peas as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Green Peas vs Fresh Orange juice:

• 1 kilogram of Cooked Frozen Green Peas has 2.2 times more Calcium, 2.4 times more Copper, 7.6 times more Iron, 2 times more Magnesium, 19.9 times more Manganese, 4.5 times more Phosphorus, 72 times more Sodium and 13.4 times more Zinc than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 1.8 times more Potassium than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Fresh Orange juice contain similar levels of Water per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Boiled and Drained Frozen Green Peas as well as Raw Orange juice lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Green Peas has 1.7 times more Energy, 1.4 times more Carbohydrate, 22.5 times more Fiber and 7.4 times more Protein than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 1.9 times more Sugars and 16.3 times more Fructose than Boiled and Drained Frozen Green Peas.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Boiled and Drained Frozen Green Peas as well as Raw Orange juice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.