Comparing Nutrients in 1 pound Boiled Green Peas VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Green Peas	Oranges	Recommended Dietary Allowance
Energy	13% 381kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	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	54.5% 71g	41% 53.3g	130g per day for Men 19-50 years
Sugars	37% 27g	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	2.57% 1.86g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	65.7% 25g	28.6% 11g	38g per day for Men 19-50 years
Protein	43.4% 24.3g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Oranges	Recommended Dietary Allowance
Vitamin A	20% 181μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	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	71.4% 286μg	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	71.6% 64.4mg	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	4.23% 0.64mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Oranges	Recommended Dietary Allowance
Calcium	12.2% 122mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	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	87.3% 7mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	76% 531mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	36% 1229mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.55% 353g	10.6% 393g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Peas have 3.6 times more Vitamin A, 3 times more Vitamin B1, 3.7 times more Vitamin B2, 7.2 times more Vitamin B3, 3.6 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.6 times more Vitamin B5, 3.7 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Green Peas have 3.8 times more Copper, 15.4 times more Iron, 3.9 times more Magnesium, 21 times more Manganese, 8.4 times more Phosphorus, 1.5 times more Potassium, 3.8 times more Selenium and 17 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Calcium than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Raw Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Green Peas have 1.8 times more Energy, 2.7 times more Omega 3, 1.3 times more Carbohydrate, 2.3 times more Fiber and 5.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.6 times more Sugars than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.