Comparing Nutrients in 300 calories Oranges VS Seasoned Canned Green Peas with Liquids

Weight per 300 calories

• Oranges: 638g
• Seasoned Canned Green Peas with Liquids: 600g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Oranges or Seasoned Canned Green Peas with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Seasoned Canned Green Peas with Liquids	24%	5%	71%

Macro Nutrients

	Oranges	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	9% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	3.64% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	42.7% 55.5g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	40.3% 15.3g	31.6% 12g	38g per day for Men 19-50 years
Protein	10.7% 6g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	14.7% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	26% 4.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	45.2% 0.59mg	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	48% 191μg	43.5% 174μg	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	377% 340mg	76.7% 69mg	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	7.66% 1.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	25.5% 255mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	66% 0.59mg	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	7.98% 0.64mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	70% 1.6mg	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	12.8% 89.4mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	102% 1524mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	15% 554g	14% 519g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oranges vs Seasoned Canned Green Peas with Liquids:

• Raw Oranges have 3 times more Vitamin B5 and 4.9 times more Vitamin C than Seasoned Canned Green Peas with Liquids.
• While Seasoned Canned Green Peas with Liquids contain 1.9 times more Vitamin A, 1.7 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Seasoned Canned Green Peas with Liquids have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Raw Oranges as well as Seasoned Canned Green Peas with Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Seasoned Canned Green Peas with Liquids:

• Raw Oranges have 2.8 times more Calcium and 1.6 times more Potassium than Seasoned Canned Green Peas with Liquids.
• While Seasoned Canned Green Peas with Liquids contain 2.1 times more Copper, 11.3 times more Iron, 1.4 times more Magnesium, 10.1 times more Manganese, 3.6 times more Phosphorus, 2.4 times more Selenium, more Sodium and 8.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Seasoned Canned Green Peas with Liquids have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 1.4 times more Carbohydrate and 1.3 times more Fiber than Seasoned Canned Green Peas with Liquids.
• While Seasoned Canned Green Peas with Liquids contain 3.2 times more Omega 3, 5.4 times more Omega 6 and 3.1 times more Protein than Raw Oranges.
• Both Raw Oranges and Seasoned Canned Green Peas with Liquids have similar amounts of Energy per 300 kcal.
• Both Raw Oranges as well as Seasoned Canned Green Peas with Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.