Comparing Nutrients in 7 ounces Fresh Orange juice VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Fresh Orange juice	Split Green Peas	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	7.96% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	20.2% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	10% 1.7g	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	94% 122g	130g per day for Men 19-50 years
Sugars	23% 16.7g	8.6% 6.23g	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% 0g	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	% 0.87g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 5.34g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	116% 44g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Split Green Peas	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	21.4% 0.28mg	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	7.44% 29.8μg	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	3.97% 3.57mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	26.3% 31.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Split Green Peas	Recommended Dietary Allowance
Calcium	2.2% 22mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	178% 1.6mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	103% 2.36mg	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	95% 663mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	38.6% 21.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.47% 17.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Split Green Peas per 7 oz

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

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Split Green Peas:

• 7 ounces of Fresh Orange juice have 2 times more Vitamin B9 and 27.8 times more Vitamin C than Split Green Peas.
• While 7 oz of Raw Split Green Peas contain 8 times more Vitamin B1, 8.1 times more Vitamin B2, 9 times more Vitamin B3, 5.1 times more Vitamin B5, 3.5 times more Vitamin B6 and 159 times more Vitamin K than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin K
• Both Raw Orange juice as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Split Green Peas:

• 7 ounces of Fresh Orange juice have 10.2 times more Water than Split Green Peas.
• While 7 oz of Raw Split Green Peas contain 4.2 times more Calcium, 18.4 times more Copper, 23.7 times more Iron, 5.7 times more Magnesium, 85 times more Manganese, 19.6 times more Phosphorus, 4.3 times more Potassium, 107 times more Selenium and 69.8 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 2.7 times more Sugars and more Fructose than Split Green Peas.
• While 7 oz of Raw Split Green Peas contain 8.1 times more Energy, 19.5 times more Fat, 14.8 times more Omega 3, 29.5 times more Omega 6, 5.9 times more Carbohydrate, 111 times more Fiber and 33 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein