Comparing Nutrients in 7 ounces Fresh Orange juice VS Cooked Frozen Green Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Cooked Frozen Green Peas with Salt	26%	3%	71%

Macro Nutrients

	Fresh Orange juice	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	23% 16.7g	12% 8.73g	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	5.8% 4.2g	0.36% 0.26g	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	% 3.6g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 8.06g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	23% 208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	17.2% 0.22mg	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	15% 59.5μg	29.3% 117μg	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	110% 99mg	22% 19.6mg	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	0.53% 0.079mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	23% 0.21mg	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	4.96% 0.4mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	24% 0.55mg	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	4.8% 33.7mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	42.7% 641mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.26% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Cooked Frozen Green Peas with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Cooked Frozen Green Peas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Cooked Frozen Green Peas with Salt:

• 7 ounces of Fresh Orange juice have 1.3 times more Vitamin B5 and 5.1 times more Vitamin C than Cooked Frozen Green Peas with Salt.
• While 7 oz of Boiled Frozen Green Peas, drained with Salt contain 10.5 times more Vitamin A, 3.1 times more Vitamin B1, 3.3 times more Vitamin B2, 3.7 times more Vitamin B3, 2.8 times more Vitamin B6, 2 times more Vitamin B9 and 240 times more Vitamin K than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Orange juice as well as Boiled Frozen Green Peas, drained with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Cooked Frozen Green Peas with Salt:

• 7 ounces of Fresh Orange juice have 1.8 times more Potassium than Cooked Frozen Green Peas with Salt.
• While 7 oz of Boiled Frozen Green Peas, drained with Salt contain 2.2 times more Calcium, 2.4 times more Copper, 7.6 times more Iron, 2 times more Magnesium, 19.9 times more Manganese, 4.5 times more Phosphorus, 323 times more Sodium and 13.4 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Cooked Frozen Green Peas with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Raw Orange juice as well as Boiled Frozen Green Peas, drained with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 1.9 times more Sugars and 16.3 times more Fructose than Cooked Frozen Green Peas with Salt.
• While 7 oz of Boiled Frozen Green Peas, drained with Salt contain 1.7 times more Energy, 1.4 times more Carbohydrate, 22.5 times more Fiber and 7.4 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Orange juice as well as Boiled Frozen Green Peas, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.