Comparing Nutrients in 1 pound Oranges VS Cooked Frozen Green Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Frozen Green Peas with Salt	26%	3%	71%

Macro Nutrients

	Oranges	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Energy	7.35% 213kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	2.8% 0.48g	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	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	27.5% 20g	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	% 18.4g	g per day for Men 19-50 years
Fiber	28.6% 11g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	41.7% 23.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	53% 476μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	39.4% 0.51mg	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	67% 268μg	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	50% 45mg	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	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	53% 0.48mg	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	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	55% 1.27mg	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	50% 349mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	14.7% 499mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	98% 1465mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	10.6% 393g	9.75% 361g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Cooked Frozen Green Peas with Salt:

• Raw Oranges have 1.8 times more Vitamin B5, 5.4 times more Vitamin C and 6 times more Vitamin E than Boiled Frozen Green Peas, drained with Salt.
• While Boiled Frozen Green Peas, drained with Salt contain 9.5 times more Vitamin A, 3.3 times more Vitamin B1, 2.5 times more Vitamin B2, 5.2 times more Vitamin B3, 1.9 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Boiled Frozen Green Peas, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Cooked Frozen Green Peas with Salt:

• Raw Oranges have 1.7 times more Calcium and 1.6 times more Potassium than Boiled Frozen Green Peas, drained with Salt.
• While Boiled Frozen Green Peas, drained with Salt contain 2.3 times more Copper, 15.2 times more Iron, 2.2 times more Magnesium, 11.2 times more Manganese, 5.5 times more Phosphorus, 2 times more Selenium, more Sodium and 9.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled Frozen Green Peas, drained with Salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 2.1 times more Sugars than Boiled Frozen Green Peas, drained with Salt.
• While Boiled Frozen Green Peas, drained with Salt contain 1.7 times more Energy, 3.4 times more Omega 3, 1.9 times more Fiber and 5.5 times more Protein than Raw Oranges.
• Both Raw Oranges and Boiled Frozen Green Peas, drained with Salt have similar amounts of Carbohydrate per 1 lb.
• Both Raw Oranges as well as Boiled Frozen Green Peas, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.