Comparing Nutrients in 300 calories Canned Green Peas VS Valencia Oranges

Weight per 300 calories

• Canned Green Peas: 435g
• Valencia Oranges: 612g

Canned Green Peas have 1.4 times more energy per 100g than Valencia Oranges. It has low energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 300 calories - Canned Green Peas or Valencia Oranges?

Macros Ratio

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

Macro Nutrients

	Canned Green Peas	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.57% 1.52g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	8.42% 0.13g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	56% 72.8g	130g per day for Men 19-50 years
Sugars	25% 18g	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	0.78% 0.57g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 16.7g	NA	g per day for Men 19-50 years
Fiber	47% 18g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	34.3% 19.2g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	13% 117μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	29.7% 0.39mg	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	59.7% 239μg	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	46.4% 41.7mg	330% 297mg	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	0.87% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.5% 93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Valencia Oranges	Recommended Dietary Allowance
Calcium	8.7% 87mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	39.6% 0.36mg	25% 0.23mg	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	51.6% 4.13mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	17.6% 74mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	57.3% 1.3mg	6.12% 0.14mg	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	41.6% 291mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.58% 8.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	9.6% 355g	14.3% 529g	3700g per day for Men 19-50 years

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

• Canned Green Peas Solids have 1.6 times more Vitamin A, 1.4 times more Vitamin B2 and 1.9 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 7.1 times more Vitamin C than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
• Both Canned Green Peas Solids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Green Peas vs Valencia Oranges:

• Canned Green Peas Solids have 1.6 times more Copper, 7.5 times more Iron, 1.2 times more Magnesium, 9.4 times more Manganese, 2.8 times more Phosphorus and 8.4 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.8 times more Calcium, 1.5 times more Potassium and 1.5 times more Water than Canned Green Peas Solids.

Comparison of macro-nutrients per 300 calories:

• Canned Green Peas Solids have 1.4 times more Omega 3, 2.1 times more Omega 6 and 3 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Carbohydrate than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Raw Valencia Oranges have similar amounts of Energy and Fiber per 300 kcal.
• Both Canned Green Peas Solids as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.