Comparing Nutrients in 5 ounces Cooked Frozen Peas And Carrots with Salt VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Peas And Carrots with Salt	22%	7%	71%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Frozen Peas And Carrots with Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	2.35% 68kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	17% 22g	130g per day for Men 19-50 years
Sugars	8.52% 6.2g	NA	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	11.6% 4.4g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	7.82% 4.38g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Carrots with Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	75% 675μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.5% 0.12mg	10% 0.13mg	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	9.2% 37μg	10.6% 42.5μg	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	12.8% 11.5mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.9% 0.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.2% 26.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Carrots with Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	8.98% 0.081mg	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	16.7% 1.33mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	NA	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	9.92% 69.5mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	28.7% 431mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Peas And Carrots with Salt VS Oranges with Peel per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Peas And Carrots with Salt vs Oranges with Peel :

• 5 ounces of Cooked Frozen Peas And Carrots with Salt have 36.6 times more Vitamin A, 2.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.3 times more Vitamin B3 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2 times more Vitamin B5 and 8.8 times more Vitamin C than Boiled Frozen Peas And Carrots, drained with Salt.
• Both Cooked Frozen Peas And Carrots with Salt and Oranges with Peel provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled Frozen Peas And Carrots, drained with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Peas And Carrots with Salt vs Oranges with Peel :

• 5 ounces of Cooked Frozen Peas And Carrots with Salt have 1.3 times more Copper, 2.2 times more Phosphorus, 1.6 times more Selenium, 152 times more Sodium and 4.1 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 3 times more Calcium than Boiled Frozen Peas And Carrots, drained with Salt.
• Both Cooked Frozen Peas And Carrots with Salt and Oranges with Peel contain similar levels of Iron, Magnesium, Potassium and Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Peas And Carrots with Salt have 2.3 times more Omega 3 and 2.4 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.3 times more Energy, 1.5 times more Carbohydrate and 1.5 times more Fiber than Boiled Frozen Peas And Carrots, drained with Salt.
• 5 ounces of Cooked Frozen Peas And Carrots with Salt provide inadequate amounts of Energy
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Boiled Frozen Peas And Carrots, drained with Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in five ounces.