Comparing Nutrients in 7 ounces Valencia Oranges VS Canned Peas, Green (includes Baby And Lesuer Types), Unprepared

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	25%	10%	65%

Macro Nutrients

	Valencia Oranges	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	3.55% 0.6g	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	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	NA	8.2% 5.93g	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	0.14% 0.099g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 5.16g	g per day for Men 19-50 years
Fiber	13% 4.96g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	16% 8.87g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	9.5% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	8.55% 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	19.3% 77.4μg	15.4% 61.5μg	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	9.26% 8.33mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	23.4% 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	2.23% 0.18mg	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	18.4% 0.42mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	6.2% 210mg	3400mg per day for Men 19-50 years
Selenium	NA	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	36% 542mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Canned Peas, Green (includes Baby And Lesuer Types), Unprepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Canned Peas, Green (includes Baby And Lesuer Types), Unprepared:

• 7 ounces of Valencia Oranges have 1.3 times more Vitamin B9 and 11.5 times more Vitamin C than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared.
• While 7 oz of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids contain 3.6 times more Vitamin A, 1.3 times more Vitamin B2 and 3.6 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Peas, Green (includes Baby And Lesuer Types), Unprepared provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Canned Peas, Green (includes Baby And Lesuer Types), Unprepared:

• 7 ounces of Valencia Oranges have 1.7 times more Calcium and 1.7 times more Potassium than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared.
• While 7 oz of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids contain 2.9 times more Copper, 13.1 times more Iron, 1.8 times more Magnesium, 9.3 times more Manganese, 3.9 times more Phosphorus, more Sodium and 11 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Peas, Green (includes Baby And Lesuer Types), Unprepared contain similar levels of 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 Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids contain 1.4 times more Energy, 4.4 times more Omega 3, 2 times more Fiber and 4.3 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Peas, Green (includes Baby And Lesuer Types), Unprepared 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 Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids provide inadequate amounts of Omega 6 in seven ounces.