Comparing Nutrients in 1 pound Canned Green Peas VS Oranges

Macros Ratio

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

Macro Nutrients

	Canned Green Peas	Oranges	Recommended Dietary Allowance
Energy	10.8% 313kcal	7.35% 213kcal	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	0.21% 0.068g	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	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	41% 53.3g	130g per day for Men 19-50 years
Sugars	26% 19g	58.5% 42.4g	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	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	28.6% 11g	38g per day for Men 19-50 years
Protein	36% 20g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Oranges	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.32mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	21% 0.27mg	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	34% 136μg	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	268% 241mg	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	5.44% 0.82mg	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	Oranges	Recommended Dietary Allowance
Calcium	9.07% 91mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	22.7% 0.2mg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.37mg	4.93% 0.11mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	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	10.6% 393g	3700g per day for Men 19-50 years

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

• Canned Green Peas Solids have 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.
• While Raw Oranges contain 2 times more Vitamin B5, 5.5 times more Vitamin C and 6 times more Vitamin E than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Raw Oranges have similar amounts of Vitamin B6 per 1 lb.
• Both Canned Green Peas Solids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Green Peas Solids have 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.
• While Raw Oranges contain 2 times more Calcium than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Raw Oranges have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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