Comparing Nutrients in 500 calories Fresh Orange juice VS Canned Green Peas

Weight per 500 calories

• Fresh Orange juice: 1111g
• Canned Green Peas: 725g

Canned Green Peas Solids have 1.5 times more energy per unit of mass than Raw Orange juice, which is low in comparison to other foods. Fresh Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Canned Green Peas?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Canned Green Peas	25%	4%	71%

Macro Nutrients

	Fresh Orange juice	Canned Green Peas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	5.63% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	70% 91g	130g per day for Men 19-50 years
Sugars	129% 93g	41.6% 30g	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	1.3% 0.94g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	% 46g	% 27.8g	g per day for Men 19-50 years
Fiber	5.85% 2.22g	78% 29.7g	38g per day for Men 19-50 years
Protein	14% 7.78g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Canned Green Peas	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	21.7% 196μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	35.7% 0.46mg	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	79.7% 319μg	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	77.3% 69.6mg	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	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Canned Green Peas	Recommended Dietary Allowance
Calcium	12.2% 122mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	66% 0.59mg	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	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	95% 2.2mg	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	69.4% 486mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	0.97% 14.5mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	46.8% 5.14mg	11mg per day for Men 19-50 years
Water	26.5% 981g	16% 592g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Canned Green Peas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Canned Green Peas?

Lets compare vitamin content per 500 calories of Fresh Orange juice vs Canned Green Peas:

• 500 calories of Fresh Orange juice have 2.3 times more Vitamin B5 and 8 times more Vitamin C than Canned Green Peas.
• While 500 kcal of Canned Green Peas Solids contain 1.8 times more Vitamin A, 1.7 times more Vitamin B2 and 139.6 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Canned Green Peas provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin K
• Both Raw Orange juice as well as Canned Green Peas Solids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Fresh Orange juice vs Canned Green Peas:

• 500 calories of Fresh Orange juice have 1.8 times more Potassium and 1.7 times more Water than Canned Green Peas.
• While 500 kcal of Canned Green Peas Solids contain 3.1 times more Iron, 14.1 times more Manganese, 2.6 times more Phosphorus, 11.1 times more Selenium and 9.3 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Canned Green Peas contain similar levels of Calcium, Copper and Magnesium 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, 3.1 times more Sugars and 25 times more Fructose than Canned Green Peas.
• While 500 kcal of Canned Green Peas Solids contain 1.8 times more Omega 3, 13.4 times more Fiber and 4.1 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Canned Green 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 Canned Green Peas Solids provide inadequate amounts of Omega 6 in 500 calories.