Comparing Nutrients in 1 pound Frozen Green Peas VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Oranges	7%	2%	91%

Macro Nutrients

	Frozen Green Peas	Oranges	Recommended Dietary Allowance
Energy	12% 349kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	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	47.5% 61.8g	41% 53.3g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	1.56% 1.13g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 21g	NA	g per day for Men 19-50 years
Fiber	53.7% 20.4g	28.6% 11g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Oranges	Recommended Dietary Allowance
Vitamin A	52% 467μg	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	35% 0.45mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.8mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.6% 2.5mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	60% 240μg	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	91% 81.6mg	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	0.6% 0.091mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 127μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Oranges	Recommended Dietary Allowance
Calcium	9.98% 100mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	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	86.7% 6.94mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	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	53% 372mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	20.4% 694mg	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	32.7% 490mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	34% 3.7mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.8% 363g	10.6% 393g	3700g per day for Men 19-50 years

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

• Frozen Green Peas, Unprepared have 9.4 times more Vitamin A, 3 times more Vitamin B1, 2.5 times more Vitamin B2, 6.1 times more Vitamin B3, 2.2 times more Vitamin B5, 1.4 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3 times more Vitamin C and 9 times more Vitamin E than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Green Peas, Unprepared have 2.8 times more Copper, 15.3 times more Iron, 2.6 times more Magnesium, 13.4 times more Manganese, 5.9 times more Phosphorus, 3.8 times more Selenium, more Sodium and 11.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.8 times more Calcium than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Raw Oranges have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Green Peas, Unprepared have 1.6 times more Energy, 4.7 times more Omega 3, 1.9 times more Fiber and 5.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.9 times more Sugars than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Raw Oranges have similar amounts of Carbohydrate per 1 lb.
• Both Frozen Green Peas, Unprepared as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.