Comparing Nutrients in 500 calories Oranges VS Cooked Frozen Podded Peas

Weight per 500 calories

• Oranges: 1064g
• Cooked Frozen Podded Peas: 962g

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

Which food has more nutrients per 500 calories - Oranges or Cooked Frozen Podded Peas?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Oranges	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	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	96% 125g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	137% 99g	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	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	67% 25.5g	78.4% 30g	38g per day for Men 19-50 years
Protein	18% 10g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	13% 117μg	70.5% 635μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	88% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	34% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	165% 8.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	79.8% 319μg	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	629% 566mg	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	12.8% 1.9mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	242% 290μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Calcium	42.6% 426mg	56.7% 567mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	13.3% 1.06mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	21.3% 149mg	79.7% 558mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	61.4% 2087mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	25% 923g	22.5% 833g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Cooked Frozen Podded Peas:

• Raw Oranges have 1.5 times more Vitamin B1 and 2.7 times more Vitamin C than Boiled and Drained Frozen Podded Peas.
• While Boiled and Drained Frozen Podded Peas contain 5.4 times more Vitamin A, 2.7 times more Vitamin B2, 1.8 times more Vitamin B3, 3.1 times more Vitamin B5, 2.6 times more Vitamin B6, 2.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Frozen Podded Peas have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Oranges as well as Boiled and Drained Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Cooked Frozen Podded Peas:

• Boiled and Drained Frozen Podded Peas contain 1.3 times more Calcium, 1.8 times more Copper, 21.7 times more Iron, 2.5 times more Magnesium, 10.1 times more Manganese, 3.7 times more Phosphorus, 1.4 times more Selenium and 6.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Frozen Podded Peas have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Oranges have 1.4 times more Carbohydrate and 2.1 times more Sugars than Boiled and Drained Frozen Podded Peas.
• While Boiled and Drained Frozen Podded Peas contain 3.2 times more Omega 3, 7.1 times more Omega 6 and 3.4 times more Protein than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Frozen Podded Peas have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw Oranges as well as Boiled and Drained Frozen Podded Peas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.