Comparing Nutrients in 7 ounces Valencia Oranges VS Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen Green Peas	26%	5%	69%

Macro Nutrients

	Valencia Oranges	Frozen Green Peas	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.27% 153kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	20.8% 27g	130g per day for Men 19-50 years
Sugars	NA	13.7% 9.92g	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	0.68% 0.5g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 9.13g	g per day for Men 19-50 years
Fiber	13% 4.96g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	22.7% 204μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	21.4% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	12.7% 0.16mg	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	19.3% 77.4μg	26.3% 105μg	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	107% 96mg	39.7% 35.7mg	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46% 55.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Green Peas	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	27.3% 0.25mg	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	2.23% 0.18mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	29% 0.67mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	8.93% 304mg	3400mg per day for Men 19-50 years
Selenium	NA	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	14.3% 214mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Frozen Green Peas per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Frozen Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Valencia Oranges have 2.7 times more Vitamin C than Frozen Green Peas.
• While 7 oz of Frozen Green Peas, Unprepared contain 8.6 times more Vitamin A, 3 times more Vitamin B1, 2.5 times more Vitamin B2, 6.3 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Frozen Green Peas, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Frozen Green Peas:

• 7 ounces of Valencia Oranges have 1.8 times more Calcium than Frozen Green Peas.
• While 7 oz of Frozen Green Peas, Unprepared contain 3.4 times more Copper, 17 times more Iron, 2.6 times more Magnesium, 14.6 times more Manganese, 4.8 times more Phosphorus, more Sodium and 13.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen Green Peas contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Green Peas, Unprepared contain 1.6 times more Energy, 2.1 times more Omega 3, 1.8 times more Fiber and 5 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen Green Peas offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Valencia Oranges as well as Frozen Green Peas, Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Frozen Green Peas

What are the health benefits of Valencia Oranges compared to Frozen Green Peas?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, skin health, and digestion. Frozen green peas are high in fiber, protein, and various vitamins and minerals, promoting heart health, digestion, and blood sugar control. Both are nutritious options, but Valencia oranges are higher in vitamin C while green peas are higher in protein and fiber.

Can I lose weight easier by eating more Valencia Oranges or Frozen Green Peas?

Both Valencia oranges and frozen green peas can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, for weight loss, it is important to focus on creating a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins. Incorporating a mix of different foods will provide your body with a wide range of nutrients and help you feel satisfied while consuming fewer calories. Remember, weight loss is ultimately about creating a calorie deficit, so it's important to monitor portion sizes and overall calorie intake regardless of the specific foods you choose to eat.

Should I eat more Valencia Oranges or more Frozen Green Peas to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both Valencia oranges and frozen green peas are nutritious options, but frozen green peas are higher in protein and would be a better choice for muscle building. Peas are also a good source of fiber, vitamins, and minerals that support overall health and fitness goals.

What is the environmental impact of producing Valencia Oranges compared to Frozen Green Peas?

Valencia oranges have a higher environmental impact compared to frozen green peas. Oranges require more water, land, and energy to produce, as well as produce more greenhouse gas emissions. On the other hand, green peas have a lower carbon footprint and generally require fewer resources to grow. Choosing frozen green peas over Valencia oranges can be a more environmentally friendly choice.