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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas with Salt	26%	3%	71%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cooked Frozen Green Peas with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	3.8% 111kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20.2g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	8.6% 6.24g	16.6% 12g	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	0.25% 0.18g	4.4% 3.2g	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	% 0.16g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 6.07g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	13% 7.3g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	16.5% 149μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	8.6% 0.11mg	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	21% 83.6μg	12% 48μg	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	15.6% 14mg	93% 83.8mg	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	0.28% 0.043mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	3.4% 34mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	6.14% 0.055mg	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	27% 2.15mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	1.8% 0.041mg	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	15.6% 109mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	30.5% 458mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.05% 113g	3.3% 122g	3700g per day for Men 19-50 years

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

• Boiled Frozen Green Peas, drained with Salt have 8.8 times more Vitamin A, 4.2 times more Vitamin B1, 2 times more Vitamin B2, 3.5 times more Vitamin B3, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.8 times more Vitamin B5, 6 times more Vitamin C and 5 times more Vitamin E than Boiled Frozen Green Peas, drained with Salt.
• Both Boiled Frozen Green Peas, drained with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled Frozen Green Peas, drained with Salt have 2.7 times more Copper, 11.7 times more Iron, 2 times more Magnesium, 9.6 times more Manganese, 3.3 times more Phosphorus, more Selenium, 323 times more Sodium and 8.4 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.8 times more Calcium and 1.5 times more Potassium than Boiled Frozen Green Peas, drained with Salt.
• Both Boiled Frozen Green Peas, drained with Salt and Raw Navel Oranges have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Frozen Green Peas, drained with Salt have 1.6 times more Energy, 2.7 times more Omega 3, 2 times more Fiber and 5.7 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.9 times more Sugars and 17.3 times more Fructose than Boiled Frozen Green Peas, drained with Salt.
• Both Boiled Frozen Green Peas, drained with Salt and Raw Navel Oranges have similar amounts of Carbohydrate per 5 oz.
• Both Boiled Frozen Green Peas, drained with Salt as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.