Comparing Nutrients in 1 pound Oranges VS Canned Green Peas

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Green Peas	25%	4%	71%

Macro Nutrients

	Oranges	Canned Green Peas	Recommended Dietary Allowance
Energy	7.35% 213kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	3.52% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	44% 57g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	26% 19g	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	NA	0.81% 0.59g	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	NA	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	28.6% 11g	49% 18.6g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Green Peas	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	20.8% 3.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	22.3% 0.29mg	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	34% 136μg	50% 200μg	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	268% 241mg	48.4% 43.5mg	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	5.44% 0.82mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	81% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Green Peas	Recommended Dietary Allowance
Calcium	18% 181mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	41.3% 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	5.67% 0.45mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	59.8% 1.37mg	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	9.07% 63.5mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	10.6% 393g	10% 371g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Canned Green Peas:

• Raw Oranges have 2 times more Vitamin B5, 5.5 times more Vitamin C and 6 times more Vitamin E than Canned Green Peas Solids.
• While Canned Green Peas Solids contain 2.5 times more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.5 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Canned Green Peas Solids have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Oranges as well as Canned Green Peas Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Canned Green Peas:

• Raw Oranges have 2 times more Calcium than Canned Green Peas Solids.
• While Canned Green Peas Solids contain 1.8 times more Copper, 9.5 times more Iron, 1.7 times more Magnesium, 12.1 times more Manganese, 4.8 times more Phosphorus, 3.4 times more Selenium and 10.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Green Peas Solids have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 2.2 times more Sugars than Canned Green Peas Solids.
• While Canned Green Peas Solids contain 1.5 times more Energy, 4.4 times more Omega 3, 1.7 times more Fiber and 4.7 times more Protein than Raw Oranges.
• Both Raw Oranges and Canned Green Peas Solids have similar amounts of Carbohydrate per 1 lb.
• Both Raw Oranges as well as Canned Green Peas Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.