Comparing Nutrients in 300 calories Valencia Oranges VS Pigeon Peas

Weight per 300 calories

• Valencia Oranges: 612g
• Pigeon Peas: 87.5g

Raw Pigeon Peas have 7 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Valencia Oranges or Pigeon Peas ?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pigeon Peas	25%	4%	71%

Macro Nutrients

	Valencia Oranges	Pigeon Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	1.9% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	4% 0.68g	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	42.2% 55g	130g per day for Men 19-50 years
Sugars	NA	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	34.5% 13g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pigeon Peas	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0.097% 0.87μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	16.2% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	19% 0.25mg	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	100% 399μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pigeon Peas	Recommended Dietary Allowance
Calcium	24.5% 245mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	103% 0.92mg	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	57% 4.57mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	68% 1.57mg	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	46% 321mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	36% 1217mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.17μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.99% 15mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	14.3% 529g	0.25% 9.26g	3700g per day for Men 19-50 years

Valencia Oranges VS Pigeon Peas Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Pigeon Peas ?

Lets compare vitamin content per 300 calories of Valencia Oranges vs Pigeon Peas :

• 300 calories of Valencia Oranges have 84 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin C than Pigeon Peas .
• While 300 kcal of Raw Pigeon Peas contain 1.5 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Pigeon Peas provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Pigeon Peas have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Valencia Oranges as well as Raw Pigeon Peas have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Valencia Oranges vs Pigeon Peas :

• 300 calories of Valencia Oranges have 2.2 times more Calcium and 57.1 times more Water than Pigeon Peas .
• While 300 kcal of Raw Pigeon Peas contain 4.1 times more Copper, 8.3 times more Iron, 2.6 times more Magnesium, 11.1 times more Manganese, 3.1 times more Phosphorus and 6.6 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Pigeon Peas contain similar levels of Potassium per 300 calories.
• 300 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have 3.2 times more Omega 3 and 1.3 times more Carbohydrate than Pigeon Peas .
• While 300 kcal of Raw Pigeon Peas contain 3 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Pigeon Peas offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Pigeon Peas provide inadequate amounts of Omega 3
• Both Raw Valencia Oranges as well as Raw Pigeon Peas provide inadequate amounts of Omega 6 in 300 calories.