Comparing Nutrients in 7 ounces Oranges VS Canned Green Peas

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Green Peas	25%	4%	71%

Macro Nutrients

	Oranges	Canned Green Peas	Recommended Dietary Allowance
Energy	3.2% 93kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	19.2% 25g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	11.4% 8.26g	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	0.36% 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	NA	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 7.6g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	15.7% 8.77g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Green Peas	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	9.08% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	9.77% 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	15% 59.5μg	22% 87.3μg	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	117% 106mg	21% 19mg	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	2.4% 0.36mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	35.4% 42.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Green Peas	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	18% 0.16mg	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	2.5% 0.2mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	26% 0.6mg	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	3.97% 27.8mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.4% 162g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Canned Green Peas:

• Raw Oranges have 2 times more Vitamin B5, 5.5 times more Vitamin C and 6 times more Vitamin E than Canned Green Peas Solids.
• While Canned Green Peas Solids contain 2.5 times more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 1.5 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Canned Green Peas Solids have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Oranges as well as Canned Green Peas Solids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Canned Green Peas:

• Raw Oranges have 2 times more Calcium than Canned Green Peas Solids.
• While Canned Green Peas Solids contain 1.8 times more Copper, 9.5 times more Iron, 1.7 times more Magnesium, 12.1 times more Manganese, 4.8 times more Phosphorus, 3.4 times more Selenium and 10.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Green Peas Solids have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 2.2 times more Sugars than Canned Green Peas Solids.
• While Canned Green Peas Solids contain 1.5 times more Energy, 4.4 times more Omega 3, 1.7 times more Fiber and 4.7 times more Protein than Raw Oranges.
• Both Raw Oranges and Canned Green Peas Solids have similar amounts of Carbohydrate per 7 oz.
• Both Raw Oranges as well as Canned Green Peas Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.