Comparing Nutrients in 5 ounces Valencia Oranges VS Cooked Frozen Podded Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Frozen Podded Peas with Salt	27%	7%	66%

Macro Nutrients

	Valencia Oranges	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	9.2% 12g	130g per day for Men 19-50 years
Sugars	NA	9.42% 6.83g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	10.4% 94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	19% 0.25mg	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	14% 55.3μg	12.4% 49.6μg	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	76.4% 68.7mg	34.6% 31mg	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	4.44% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	35.7% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Frozen Podded Peas with Salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	8.36% 83.6mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	14% 0.13mg	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	1.6% 0.13mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	17.3% 0.4mg	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	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	NA	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.3% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cooked Frozen Podded Peas with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Cooked Frozen Podded Peas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Cooked Frozen Podded Peas with Salt:

• 5 ounces of Valencia Oranges have 1.4 times more Vitamin B1 and 2.2 times more Vitamin C than Cooked Frozen Podded Peas with Salt.
• While 5 oz of Boiled Frozen Podded Peas, drained with Salt contain 5.5 times more Vitamin A, 3 times more Vitamin B2, 2.1 times more Vitamin B3, 3.4 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Podded Peas with Salt provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Boiled Frozen Podded Peas, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Cooked Frozen Podded Peas with Salt:

• 5 oz of Boiled Frozen Podded Peas, drained with Salt contain 1.5 times more Calcium, 2.4 times more Copper, 26.7 times more Iron, 2.8 times more Magnesium, 12.2 times more Manganese, 3.4 times more Phosphorus, more Sodium and 8.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Podded Peas with Salt contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 1.4 times more Carbohydrate than Cooked Frozen Podded Peas with Salt.
• While 5 oz of Boiled Frozen Podded Peas, drained with Salt contain 3.4 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Podded Peas with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Boiled Frozen Podded Peas, drained with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.