Comparing Nutrients in 500 calories Frozen Green Peas VS Oranges

Weight per 500 calories

• Frozen Green Peas: 649g
• Oranges: 1064g

Frozen Green Peas have 1.6 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Peas	26%	5%	69%
Oranges	7%	2%	91%

Macro Nutrients

	Frozen Green Peas	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.68% 2.6g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	5.42% 0.92g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.4g	96% 125g	130g per day for Men 19-50 years
Sugars	44.8% 32.5g	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	2.24% 1.62g	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	% 0.52g	NA	g per day for Men 19-50 years
Sucrose	% 30g	NA	g per day for Men 19-50 years
Fiber	77% 29.2g	67% 25.5g	38g per day for Men 19-50 years
Protein	60.5% 34g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Peas	Oranges	Recommended Dietary Allowance
Vitamin A	74.3% 669μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.7mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.55mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	49% 0.64mg	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	86% 344μg	79.8% 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	130% 117mg	629% 566mg	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	0.87% 0.13mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	151% 181μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Peas	Oranges	Recommended Dietary Allowance
Calcium	14.3% 143mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	89.5% 0.81mg	53% 0.48mg	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	124% 9.94mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	11.6% 0.27mg	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	76% 532mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	29.2% 994mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	46.8% 701mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	48.4% 5.32mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	14% 519g	25% 923g	3700g per day for Men 19-50 years

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

• Frozen Green Peas, Unprepared have 5.7 times more Vitamin A, 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 3.7 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 4.8 times more Vitamin C and 14.7 times more Vitamin E than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Raw Oranges have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Frozen Green Peas, Unprepared as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Green Peas vs Oranges:

• Frozen Green Peas, Unprepared have 1.7 times more Copper, 9.3 times more Iron, 1.6 times more Magnesium, 8.2 times more Manganese, 3.6 times more Phosphorus, 2.3 times more Selenium, more Sodium and 7.2 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3 times more Calcium, 1.9 times more Potassium and 1.8 times more Water than Frozen Green Peas, Unprepared.

Comparison of macro-nutrients per 500 calories:

• Frozen Green Peas, Unprepared have 2.9 times more Omega 3, 4.8 times more Omega 6 and 3.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.4 times more Carbohydrate and 3.1 times more Sugars than Frozen Green Peas, Unprepared.
• Both Frozen Green Peas, Unprepared and Raw Oranges have similar amounts of Energy and Fiber per 500 kcal.
• Both Frozen Green Peas, Unprepared as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.