Comparing Nutrients in 300 calories Valencia Oranges VS Canned Peas And Carrots with Liquids

Weight per 300 calories

• Valencia Oranges: 612g
• Canned Peas And Carrots with Liquids: 790g

Valencia Oranges have 1.3 times more energy per 100g than Canned Peas And Carrots with Liquids. It has low energy density when compared to other foods. Canned Peas And Carrots Solids and Liquids having low energy density.

Discover which food has more nutrients per 300 calories - Valencia Oranges or Canned Peas And Carrots with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Peas And Carrots with Liquids	19%	5%	76%

Macro Nutrients

	Valencia Oranges	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	4.88% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	51.5% 67g	130g per day for Men 19-50 years
Sugars	NA	31% 22.3g	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	68.6% 26g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	301% 2708μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	48.7% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	53.4% 0.69mg	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	59.7% 239μg	35.5% 142μg	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	330% 297mg	58% 52mg	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	NA	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	86% 103μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Calcium	24.5% 245mg	18% 182mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	90% 0.81mg	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	6.9% 0.55mg	74% 5.92mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	26.3% 111mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	123% 2.8mg	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	15% 104mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	23.2% 789mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.1% 31.6mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	41.6% 4.58mg	11mg per day for Men 19-50 years
Water	14.3% 529g	19% 696g	3700g per day for Men 19-50 years

Valencia Oranges VS Canned Peas And Carrots With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Canned Peas And Carrots with Liquids?

Lets compare vitamin content per 300 calories of Valencia Oranges vs Canned Peas And Carrots with Liquids:

• 300 calories of Valencia Oranges have 1.6 times more Vitamin B5, 1.7 times more Vitamin B9 and 5.7 times more Vitamin C than Canned Peas And Carrots with Liquids.
• While 300 kcal of Canned Peas And Carrots Solids and Liquids contain 36.9 times more Vitamin A, 1.7 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.8 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Peas And Carrots with Liquids provide similar amounts of Vitamin B1 per 300 calories.
• Both Raw Valencia Oranges as well as Canned Peas And Carrots Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Valencia Oranges vs Canned Peas And Carrots with Liquids:

• 300 calories of Valencia Oranges have 1.3 times more Calcium and 1.4 times more Potassium than Canned Peas And Carrots with Liquids.
• While 300 kcal of Canned Peas And Carrots Solids and Liquids contain 3.6 times more Copper, 10.7 times more Iron, 1.8 times more Magnesium, 20 times more Manganese, 3.5 times more Phosphorus, 12.5 times more Zinc and 1.3 times more Water than Raw Valencia Oranges.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Peas And Carrots Solids and Liquids contain 1.9 times more Omega 3, 1.7 times more Fiber and 2.7 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Peas And Carrots with Liquids offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Valencia Oranges as well as Canned Peas And Carrots Solids and Liquids provide inadequate amounts of Omega 6 in 300 calories.