Comparing Nutrients in 300 calories Boiled Green Peas with Salt VS Florida Oranges

Weight per 300 calories

• Boiled Green Peas with Salt: 357g
• Florida Oranges: 652g

Boiled Green Peas with Salt have 1.8 times more energy per 100g than Florida Oranges. It has average energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Green Peas with Salt or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas with Salt	25%	2%	73%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Boiled Green Peas with Salt	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	4.24% 0.068g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	1.72% 0.29g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	58% 75.3g	130g per day for Men 19-50 years
Sugars	29.2% 21g	82.2% 59.6g	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	2% 1.46g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 18.6g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	41% 15.7g	38g per day for Men 19-50 years
Protein	34% 19g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas with Salt	Florida Oranges	Recommended Dietary Allowance
Vitamin A	16% 143μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.3% 0.77mg	25.6% 0.33mg	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	56.3% 225μg	27.7% 111μg	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	56.3% 50.7mg	326% 293mg	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	3.33% 0.5mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77% 93μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas with Salt	Florida Oranges	Recommended Dietary Allowance
Calcium	9.64% 96mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	68.7% 0.62mg	28.3% 0.25mg	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	68.8% 5.5mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	81.5% 1.88mg	6.8% 0.16mg	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	59.7% 418mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	57% 854mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	7.5% 278g	15.4% 568g	3700g per day for Men 19-50 years

Boiled Green Peas With Salt VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Green Peas with Salt or Florida Oranges?

Lets compare vitamin content per 300 calories of Boiled Green Peas with Salt vs Florida Oranges:

• 300 calories of Boiled Green Peas with Salt have 2 times more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B2, 2.8 times more Vitamin B3, 2.3 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 3 times more Vitamin B5, 5.8 times more Vitamin C and 2.3 times more Vitamin E than Boiled and Drained Green Peas with Salt.
• 300 calories of Boiled Green Peas with Salt have insufficient amounts of Vitamin E
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Boiled and Drained Green Peas with Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Green Peas with Salt vs Florida Oranges:

• 300 calories of Boiled Green Peas with Salt have 2.4 times more Copper, 9.4 times more Iron, 2.1 times more Magnesium, 12 times more Manganese, 5.3 times more Phosphorus, 2.1 times more Selenium, more Sodium and 8.1 times more Zinc than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 2.9 times more Calcium and 2 times more Water than Boiled and Drained Green Peas with Salt.
• Both Boiled Green Peas with Salt and Florida Oranges contain similar levels of Potassium per 300 calories.
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Green Peas with Salt have 1.3 times more Fiber and 4.2 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 1.3 times more Carbohydrate and 2.8 times more Sugars than Boiled and Drained Green Peas with Salt.
• Both Boiled Green Peas with Salt and Florida Oranges offer comparable quantities of Energy per 300 calories.
• Both Boiled and Drained Green Peas with Salt as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.