Comparing Nutrients in 5 ounces Chilled Orange Juice VS Boiled Split Peas

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Chilled Orange Juice	Boiled Split Peas	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	5.77% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	23% 30g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	5.67% 4.1g	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	4.36% 3.16g	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	% 2.95g	NA	g per day for Men 19-50 years
Sucrose	% 5.7g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	31% 11.8g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Boiled Split Peas	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	5.23% 0.068mg	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	6.73% 27μg	23% 92μg	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	53% 47.6mg	0.63% 0.57mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Boiled Split Peas	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	28.5% 0.26mg	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	2.3% 0.18mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	24.4% 0.56mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	7.42% 252mg	15% 513mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	3.34% 124g	2.66% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Boiled Split Peas per 5 oz

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

Lets compare vitamin content per 5 ounces of Chilled Orange Juice vs Boiled Split Peas:

• 5 ounces of Chilled Orange Juice have 1.6 times more Vitamin B6 and 84 times more Vitamin C than Boiled Split Peas.
• While 5 oz of Boiled Split Peas contain 4.1 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B3, 3.1 times more Vitamin B5, 3.4 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin K
• 5 ounces of Boiled Split Peas have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Boiled Split Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Chilled Orange Juice vs Boiled Split Peas:

• 5 ounces of Chilled Orange Juice have 1.3 times more Water than Boiled Split Peas.
• While 5 oz of Boiled Split Peas contain 4.3 times more Copper, 9.9 times more Iron, 3.3 times more Magnesium, 17.2 times more Manganese, 5.8 times more Phosphorus, 2 times more Potassium and 14.3 times more Zinc than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Chilled Orange Juice from Concentrate as well as Boiled Split Peas lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chilled Orange Juice have 2.9 times more Sugars than Boiled Split Peas.
• While 5 oz of Boiled Split Peas contain 2.4 times more Energy, 1.8 times more Carbohydrate, 27.7 times more Fiber and 12.3 times more Protein than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Boiled Split Peas provide inadequate amounts of Omega 3 and Omega 6 in five ounces.