Comparing Nutrients in 1 kilogram Split Green Peas VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Split Green Peas	Valencia Oranges	Recommended Dietary Allowance
Energy	126% 3640kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	40% 39g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	50.4% 8.56g	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	474% 616g	91% 119g	130g per day for Men 19-50 years
Sugars	43.3% 31.4g	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	0% 0g	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	% 4.4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	584% 222g	65.8% 25g	38g per day for Men 19-50 years
Protein	413% 231g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	599% 7.2mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.44mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	192% 9.6mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	48.5% 0.63mg	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	37.5% 150μg	98% 390μg	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	20% 18mg	539% 485mg	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	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 159μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Valencia Oranges	Recommended Dietary Allowance
Calcium	46% 460mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	899% 8.1mg	41% 0.37mg	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	591% 47.3mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	517% 12mg	10% 0.23mg	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	477% 3340mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	251% 8520mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	195% 107μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	317% 35mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	2.35% 87g	23.3% 863g	3700g per day for Men 19-50 years

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

• Raw Split Green Peas have 8.3 times more Vitamin B1, 6.1 times more Vitamin B2, 13.2 times more Vitamin B3, 3.8 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Vitamin A, 2.6 times more Vitamin B9 and 26.9 times more Vitamin C than Raw Split Green Peas.
• Both Raw Split Green Peas as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Split Green Peas vs Valencia Oranges:

• Raw Split Green Peas have 21.9 times more Copper, 52.6 times more Iron, 6.3 times more Magnesium, 51.7 times more Manganese, 19.6 times more Phosphorus, 4.8 times more Potassium and 58.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 9.9 times more Water than Raw Split Green Peas.
• Both Raw Split Green Peas and Raw Valencia Oranges have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Split Green Peas have 7.4 times more Energy, 13 times more Fat, 11.7 times more Saturated Fat, 10.2 times more Omega 3, 19.5 times more Omega 6, 5.2 times more Carbohydrate, 8.9 times more Fiber and 22.2 times more Protein than Raw Valencia Oranges.
• Both Raw Split Green Peas as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.