Comparing Nutrients in 500 calories Canned Green Peas VS Florida Oranges

Weight per 500 calories

• Canned Green Peas: 725g
• Florida Oranges: 1087g

Canned Green Peas have 1.5 times more energy per 100g than Florida Oranges. It has low energy density when compared to other foods. Raw Florida Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Green Peas	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	96% 125g	130g per day for Men 19-50 years
Sugars	41.6% 30g	137% 99g	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	1.3% 0.94g	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	% 0.8g	NA	g per day for Men 19-50 years
Sucrose	% 27.8g	NA	g per day for Men 19-50 years
Fiber	78% 29.7g	68.6% 26g	38g per day for Men 19-50 years
Protein	57% 32g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Florida Oranges	Recommended Dietary Allowance
Vitamin A	21.7% 196μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	42.6% 0.55mg	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	79.7% 319μg	46% 185μg	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	77.3% 69.6mg	543% 489mg	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	1.45% 0.22mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Florida Oranges	Recommended Dietary Allowance
Calcium	14.5% 145mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	47% 0.42mg	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	86% 6.9mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	11.3% 0.26mg	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	69.4% 486mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	0.97% 14.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.14mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	16% 592g	25.6% 947g	3700g per day for Men 19-50 years

Canned Green Peas VS Florida Oranges Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Green Peas have 1.6 times more Vitamin A, 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.7 times more Vitamin B9 and more Vitamin K than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 2.9 times more Vitamin B5, 7 times more Vitamin C and 9 times more Vitamin E than Canned Green Peas Solids.
• Both Canned Green Peas and Florida Oranges provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• 500 calories of Canned Green Peas have insufficient amounts of Vitamin E
• 500 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Canned Green Peas Solids as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Green Peas vs Florida Oranges:

• 500 calories of Canned Green Peas have 1.4 times more Copper, 7 times more Iron, 8.4 times more Manganese, 3.7 times more Phosphorus, 2.3 times more Selenium and 5.9 times more Zinc than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 3.2 times more Calcium, 1.5 times more Potassium and 1.6 times more Water than Canned Green Peas Solids.
• Both Canned Green Peas and Florida Oranges contain similar levels of Magnesium per 500 calories.
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Green Peas have 1.9 times more Omega 3 and 4.2 times more Protein than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 1.4 times more Carbohydrate and 3.3 times more Sugars than Canned Green Peas Solids.
• Both Canned Green Peas and Florida Oranges offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 3
• Both Canned Green Peas Solids as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in 500 calories.