Comparing Nutrients in 1 pound Chilled Orange Juice VS Boiled Split Peas

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Chilled Orange Juice	Boiled Split Peas	Recommended Dietary Allowance
Energy	7.66% 222kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	3.66% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	73.6% 96g	130g per day for Men 19-50 years
Sugars	52% 37.7g	18% 13g	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	14% 10g	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	% 9.43g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	99% 37.6g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	67.6% 38g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Boiled Split Peas	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	25.2% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	16.7% 0.22mg	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	21.5% 86μg	73.7% 295μg	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	169% 152mg	2% 1.8mg	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	6.05% 0.91mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Boiled Split Peas	Recommended Dietary Allowance
Calcium	5% 50mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	91% 0.82mg	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	7.37% 0.59mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	78% 1.8mg	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	11% 77mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	23.7% 807mg	48.3% 1642mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	10.7% 396g	8.5% 315g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Boiled Split Peas per 1 lb

Compare the macro and micronutrient content in 1 lb of Chilled Orange Juice versus 1 lb of Boiled Split Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Chilled Orange Juice vs Boiled Split Peas:

• 1 pound of Chilled Orange Juice has 1.6 times more Vitamin B6 and 84 times more Vitamin C than Boiled Split Peas.
• While 1 lb of Boiled Split Peas contains 4.1 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B3, 3.1 times more Vitamin B5, 3.4 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice from Concentrate.
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin K
• 1 pound of Boiled Split Peas have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Boiled Split Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Chilled Orange Juice vs Boiled Split Peas:

• 1 pound of Chilled Orange Juice has 1.3 times more Water than Boiled Split Peas.
• While 1 lb of Boiled Split Peas contains 4.3 times more Copper, 9.9 times more Iron, 3.3 times more Magnesium, 17.2 times more Manganese, 5.8 times more Phosphorus, 2 times more Potassium and 14.3 times more Zinc than Chilled Orange Juice from Concentrate.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Chilled Orange Juice from Concentrate as well as Boiled Split Peas lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chilled Orange Juice has 2.9 times more Sugars than Boiled Split Peas.
• While 1 lb of Boiled Split Peas contains 2.4 times more Energy, 1.8 times more Carbohydrate, 27.7 times more Fiber and 12.3 times more Protein than Chilled Orange Juice from Concentrate.
• 1 pound of Chilled Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Boiled Split Peas provide inadequate amounts of Omega 3 and Omega 6 in one pound.