Comparing Nutrients in 5 ounces Valencia Oranges VS Edible Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Edible Podded Peas	26%	4%	70%

Macro Nutrients

	Valencia Oranges	Edible Podded Peas	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	8.23% 10.7g	130g per day for Men 19-50 years
Sugars	NA	7.82% 5.67g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Edible Podded Peas	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	8.5% 76.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	17.4% 0.23mg	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	15% 59.5μg	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	94% 85mg	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	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Edible Podded Peas	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	12.4% 0.11mg	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	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	15% 0.35mg	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	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Edible Podded Peas:

• Raw Edible Podded Peas contain 4.5 times more Vitamin A, 1.7 times more Vitamin B1, 2 times more Vitamin B2, 2.2 times more Vitamin B3, 3 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Edible Podded Peas have similar amounts of Vitamin B9 and Vitamin C per 5 oz.
• Both Raw Valencia Oranges as well as Raw Edible Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Edible Podded Peas:

• Raw Edible Podded Peas contain 2.1 times more Copper, 23.1 times more Iron, 2.4 times more Magnesium, 10.6 times more Manganese, 3.1 times more Phosphorus and 4.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Edible Podded Peas have similar amounts of Calcium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 1.2 times more Omega 3 and 1.6 times more Carbohydrate than Raw Edible Podded Peas.
• While Raw Edible Podded Peas contain 2.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Edible Podded Peas have similar amounts of Energy and Fiber per 5 oz.
• Both Raw Valencia Oranges as well as Raw Edible Podded Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.