Comparing Nutrients in 500 calories Canned Peas And Onions with Liquids VS Navel Oranges

Weight per 500 calories

• Canned Peas And Onions with Liquids: 980g
• Navel Oranges: 1020g

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

Discover which food has more nutrients per 500 calories - Canned Peas And Onions with Liquids or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Peas And Onions with Liquids	26%	7%	67%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Canned Peas And Onions with Liquids	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.84% 3.73g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	8.36% 1.42g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.6% 84g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	59.3% 22.5g	59% 22.4g	38g per day for Men 19-50 years
Protein	57.4% 32g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Canned Peas And Onions with Liquids	Navel Oranges	Recommended Dietary Allowance
Vitamin A	8.7% 78.4μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.8% 0.69mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.4% 12.5mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	62% 0.81mg	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	66% 265μg	86.7% 347μg	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	32.7% 29.4mg	670% 603mg	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	NA	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas And Onions with Liquids	Navel Oranges	Recommended Dietary Allowance
Calcium	16.7% 167mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	44.2% 0.4mg	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	107% 8.53mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	13% 0.3mg	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	71.4% 500mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	7.13% 3.92μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	289% 4333mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	51.7% 5.7mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	23% 847g	23.7% 877g	3700g per day for Men 19-50 years

Canned Peas And Onions With Liquids VS Navel Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Peas And Onions with Liquids or Navel Oranges?

Lets compare vitamin content per 500 calories of Canned Peas And Onions with Liquids vs Navel Oranges:

• 500 calories of Canned Peas And Onions with Liquids have 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 2.9 times more Vitamin B3 and 2.3 times more Vitamin B6 than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 1.6 times more Vitamin A, 1.7 times more Vitamin B5, 1.3 times more Vitamin B9 and 20.5 times more Vitamin C than Canned Peas And Onions Solids and Liquids.
• 500 calories of Canned Peas And Onions with Liquids have insufficient amounts of Vitamin A
• Both Canned Peas And Onions Solids and Liquids as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Peas And Onions with Liquids vs Navel Oranges:

• 500 calories of Canned Peas And Onions with Liquids have 2.5 times more Copper, 6.4 times more Iron, 1.4 times more Magnesium, 8.4 times more Manganese, 2.1 times more Phosphorus, 424.7 times more Sodium and 7 times more Zinc than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 2.6 times more Calcium and 1.8 times more Potassium than Canned Peas And Onions Solids and Liquids.
• Both Canned Peas And Onions with Liquids and Navel Oranges contain similar levels of Water per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Zinc
• Both Canned Peas And Onions Solids and Liquids as well as Raw Navel Oranges lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Peas And Onions with Liquids have 3.2 times more Omega 3 and 3.5 times more Protein than Navel Oranges.
• While 500 kcal of Raw Navel Oranges contain 1.5 times more Carbohydrate than Canned Peas And Onions Solids and Liquids.
• Both Canned Peas And Onions with Liquids and Navel Oranges offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Canned Peas And Onions Solids and Liquids as well as Raw Navel Oranges provide inadequate amounts of Omega 6 in 500 calories.