Comparing Nutrients in 500 calories Fresh Orange juice VS Cooked Frozen Podded Peas

Weight per 500 calories

• Fresh Orange juice: 1111g
• Cooked Frozen Podded Peas: 962g

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

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Cooked Frozen Podded Peas?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cooked Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Fresh Orange juice	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	8.03% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	129% 93g	64% 46.3g	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	32.5% 23.6g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	5.85% 2.22g	78.4% 30g	38g per day for Men 19-50 years
Protein	14% 7.78g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	70.5% 635μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	88% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	34% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	165% 8.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	129% 1.67mg	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	83.3% 333μg	84% 337μg	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	617% 556mg	235% 212mg	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	2.96% 0.44mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	242% 290μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Calcium	12.2% 122mg	56.7% 567mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	96% 0.87mg	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	27.8% 2.22mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	117% 2.7mg	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	27% 189mg	79.7% 558mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	61.4% 2087mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	26.5% 981g	22.5% 833g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Cooked Frozen Podded Peas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Cooked Frozen Podded Peas?

Lets compare vitamin content per 500 calories of Fresh Orange juice vs Cooked Frozen Podded Peas:

• 500 calories of Fresh Orange juice have 1.6 times more Vitamin B1 and 2.6 times more Vitamin C than Cooked Frozen Podded Peas.
• While 500 kcal of Boiled and Drained Frozen Podded Peas contain 5.7 times more Vitamin A, 3.4 times more Vitamin B2, 3.9 times more Vitamin B5, 3.8 times more Vitamin B6, 10.2 times more Vitamin E and 261.3 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Cooked Frozen Podded Peas provide similar amounts of Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice as well as Boiled and Drained Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Fresh Orange juice vs Cooked Frozen Podded Peas:

• 500 kcal of Boiled and Drained Frozen Podded Peas contain 4.6 times more Calcium, 1.8 times more Copper, 10.4 times more Iron, 2.2 times more Magnesium, 17.3 times more Manganese, 3 times more Phosphorus, 6.9 times more Selenium and 8.5 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Cooked Frozen Podded Peas contain similar levels of Potassium and Water per 500 calories.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fresh Orange juice have 1.3 times more Carbohydrate and 2 times more Sugars than Cooked Frozen Podded Peas.
• While 500 kcal of Boiled and Drained Frozen Podded Peas contain 2 times more Omega 3, 13.4 times more Fiber and 4.3 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Cooked Frozen Podded Peas offer comparable quantities of Energy per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Orange juice as well as Boiled and Drained Frozen Podded Peas provide inadequate amounts of Omega 6 in 500 calories.