Comparing Nutrients in 5 ounces Florida Oranges VS Cooked Frozen Green Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cooked Frozen Green Peas with Salt	26%	3%	71%

Macro Nutrients

	Florida Oranges	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	3.8% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.88% 0.15g	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	15.5% 20.2g	130g per day for Men 19-50 years
Sugars	18% 13g	8.6% 6.24g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 5.75g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	16.5% 149μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	12.3% 0.16mg	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	6.02% 24μg	21% 83.6μg	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	71% 63.8mg	15.6% 14mg	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	1.7% 0.26mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	16.5% 0.15mg	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	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	17% 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	2.43% 17mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	30.5% 458mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.05% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cooked Frozen Green Peas with Salt per 5 oz

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

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

• 5 ounces of Florida Oranges have 1.8 times more Vitamin B5 and 4.5 times more Vitamin C than Cooked Frozen Green Peas with Salt.
• While 5 oz of Boiled Frozen Green Peas, drained with Salt contain 9.5 times more Vitamin A, 2.8 times more Vitamin B1, 2.5 times more Vitamin B2, 3.7 times more Vitamin B3, 2.2 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Florida Oranges as well as Boiled Frozen Green Peas, drained with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Cooked Frozen Green Peas with Salt:

• 5 ounces of Florida Oranges have 1.8 times more Calcium and 1.5 times more Potassium than Cooked Frozen Green Peas with Salt.
• While 5 oz of Boiled Frozen Green Peas, drained with Salt contain 2.7 times more Copper, 16.9 times more Iron, 2.2 times more Magnesium, 11.6 times more Manganese, 6.4 times more Phosphorus, more Sodium and 8.4 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cooked Frozen Green Peas with Salt contain similar levels of Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Boiled Frozen Green Peas, drained with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 2.1 times more Sugars than Cooked Frozen Green Peas with Salt.
• While 5 oz of Boiled Frozen Green Peas, drained with Salt contain 1.7 times more Energy, 1.9 times more Fiber and 7.4 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Cooked Frozen Green Peas with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Boiled Frozen Green Peas, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.