Comparing Nutrients in 5 ounces Canned Orange Juice VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Canned Orange Juice	Split Green Peas	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	7.14% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	67% 87.4g	130g per day for Men 19-50 years
Sugars	17% 12.4g	6.14% 4.45g	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	4.75% 3.44g	0% 0g	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	% 3.2g	% 0.62g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 3.8g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	83% 31.5g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	58.5% 32.8g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Split Green Peas	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	27.3% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	15.3% 0.2mg	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	8.5% 34μg	5.3% 21.3μg	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	47.4% 42.7mg	2.83% 2.55mg	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	1.9% 0.28mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	18.8% 22.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Split Green Peas	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	127% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	73.3% 1.7mg	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	3.44% 24mg	67.6% 473mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	35.5% 1208mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	27.6% 15μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Split Green Peas per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Split Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Split Green Peas:

• 5 ounces of Canned Orange Juice have 1.6 times more Vitamin B9 and 16.7 times more Vitamin C than Split Green Peas.
• While 5 oz of Raw Split Green Peas contain 18.4 times more Vitamin B1, 11.6 times more Vitamin B2, 18 times more Vitamin B3, 5.3 times more Vitamin B5, 4.5 times more Vitamin B6 and 159 times more Vitamin K than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Split Green Peas:

• 5 ounces of Canned Orange Juice have 10.1 times more Water than Split Green Peas.
• While 5 oz of Raw Split Green Peas contain 4.6 times more Calcium, 36.8 times more Copper, 47.3 times more Iron, 6.3 times more Magnesium, 56.7 times more Manganese, 19.6 times more Phosphorus, 4.6 times more Potassium, 107 times more Selenium and 87.3 times more Zinc than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 2.8 times more Sugars and more Fructose than Split Green Peas.
• While 5 oz of Raw Split Green Peas contain 7.7 times more Energy, 25.9 times more Fat, 23.3 times more Omega 3, 31.7 times more Omega 6, 5.6 times more Carbohydrate, 74 times more Fiber and 34 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein