Comparing Nutrients in 1 pound Canned Green Peas VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Green Peas	Oranges with Peel	Recommended Dietary Allowance
Energy	10.8% 313kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	3.52% 0.6g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	54% 70.3g	130g per day for Men 19-50 years
Sugars	26% 19g	NA	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	36% 20g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.32mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	32.4% 0.42mg	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	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81% 97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Oranges with Peel	Recommended Dietary Allowance
Calcium	9.07% 91mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.37mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	5.77% 3.18μg	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	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10% 371g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas VS Oranges with Peel per 1 lb

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

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

• 1 pound of Canned Green Peas has 2.1 times more Vitamin A, 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.5 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 7.4 times more Vitamin C than Canned Green Peas Solids.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Canned Green Peas Solids as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Canned Green Peas has 1.4 times more Copper, 1.2 times more Magnesium, 3 times more Phosphorus, 2.4 times more Selenium and 6.5 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.5 times more Calcium than Canned Green Peas Solids.
• Both Canned Green Peas and Oranges with Peel contain similar levels of Iron, Potassium and Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Green Peas has 3.4 times more Protein than Oranges with Peel .
• Both Canned Green Peas and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Fiber per one pound.
• Both Canned Green Peas Solids as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.