Comparing Nutrients in 1 pound Canned Green Peas VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Canned Green Peas	Chilled Orange Juice	Recommended Dietary Allowance
Energy	10.8% 313kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.52% 0.6g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	26% 19g	52% 37.7g	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	0.81% 0.59g	14% 10g	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	% 0.5g	% 9.43g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 18g	g per day for Men 19-50 years
Fiber	49% 18.6g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	36% 20g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.32mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	26.5% 0.34mg	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	50% 200μg	21.5% 86μg	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	48.4% 43.5mg	169% 152mg	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	0.91% 0.14mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81% 97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	9.07% 91mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	21% 0.19mg	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	54% 4.3mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.37mg	4.54% 0.1mg	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	43.4% 304mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	23.7% 807mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	0.82% 0.45μg	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	29.3% 3.22mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10% 371g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas VS Chilled Orange Juice per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Green Peas vs Chilled Orange Juice:

• 1 pound of Canned Green Peas has 13.5 times more Vitamin A, 2.6 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 2.3 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 1.5 times more Vitamin B5 and 3.5 times more Vitamin C than Canned Green Peas Solids.
• Both Canned Green Peas and Chilled Orange Juice provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin K
• Both Canned Green Peas Solids as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Green Peas vs Chilled Orange Juice:

• 1 pound of Canned Green Peas has 1.8 times more Calcium, 2 times more Copper, 7.3 times more Iron, 1.5 times more Magnesium, 13.2 times more Manganese, 3.9 times more Phosphorus, 17 times more Selenium and 10.1 times more Zinc than Chilled Orange Juice.
• Both Canned Green Peas and Chilled Orange Juice contain similar levels of Potassium and Water per one pound.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Green Peas has 1.4 times more Energy, 13.7 times more Fiber and 6.5 times more Protein than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 2 times more Sugars and 17.2 times more Fructose than Canned Green Peas Solids.
• Both Canned Green Peas and Chilled Orange Juice offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Chilled Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Canned Green Peas Solids as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Omega 3 and Omega 6 in one pound.