Comparing Nutrients in 500 calories Oranges VS Green Peas

Weight per 500 calories

• Oranges: 1064g
• Green Peas: 617g

Raw Green Peas have 1.7 times more energy per unit of mass than Raw Oranges, which is average in comparison to other foods. Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Oranges or Green Peas?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Green Peas	26%	4%	70%

Macro Nutrients

	Oranges	Green Peas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	5.5% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	68.6% 89g	130g per day for Men 19-50 years
Sugars	137% 99g	48.3% 35g	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	3.32% 2.4g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 31g	g per day for Men 19-50 years
Fiber	67% 25.5g	93% 35g	38g per day for Men 19-50 years
Protein	18% 10g	59.7% 33.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Green Peas	Recommended Dietary Allowance
Vitamin A	13% 117μg	26% 235μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	62.7% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	80.6% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	80.2% 1.04mg	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	100% 401μg	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	274% 247mg	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	5.35% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Green Peas	Recommended Dietary Allowance
Calcium	42.6% 426mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	121% 1.1mg	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	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	48.5% 204mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	110% 2.53mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	44.3% 1506mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.06% 31mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	69.6% 7.65mg	11mg per day for Men 19-50 years
Water	25% 923g	13% 487g	3700g per day for Men 19-50 years

Oranges VS Green Peas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges or Green Peas?

Lets compare vitamin content per 500 calories of Oranges vs Green Peas:

• 500 calories of Oranges have 4.1 times more Vitamin B5, 2.3 times more Vitamin C and 2.4 times more Vitamin E than Green Peas.
• While 500 kcal of Raw Green Peas contain 2 times more Vitamin A, 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 4.3 times more Vitamin B3, 1.6 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• 500 calories of Oranges have insufficient amounts of Vitamin K
• 500 calories of Green Peas have insufficient amounts of Vitamin E
• Both Raw Oranges as well as Raw Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oranges vs Green Peas:

• 500 calories of Oranges have 2.8 times more Calcium, 1.3 times more Potassium and 1.9 times more Water than Green Peas.
• While 500 kcal of Raw Green Peas contain 2.3 times more Copper, 8.5 times more Iron, 1.9 times more Magnesium, 9.5 times more Manganese, 4.5 times more Phosphorus, 2.1 times more Selenium and 10.3 times more Zinc than Raw Oranges.
• 500 calories of Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges have 1.4 times more Carbohydrate and 2.8 times more Sugars than Green Peas.
• While 500 kcal of Raw Green Peas contain 2.9 times more Omega 3, 1.4 times more Fiber and 3.3 times more Protein than Raw Oranges.
• Both Oranges and Green Peas offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges provide inadequate amounts of Omega 3
• Both Raw Oranges as well as Raw Green Peas provide inadequate amounts of Omega 6 in 500 calories.