Comparing Nutrients in 7 ounces Navel Oranges VS Frozen Peas And Onions

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Peas And Onions	22%	4%	74%

Macro Nutrients

	Navel Oranges	Frozen Peas And Onions	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.42% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	20.6% 27g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	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	6.16% 4.47g	NA	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Peas And Onions	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	22% 0.29mg	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	17% 67.5μg	22.3% 89.3μg	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	130% 117mg	31% 27.8mg	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% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frozen Peas And Onions	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	22.7% 0.2mg	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	3.22% 0.26mg	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	23.6% 0.54mg	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	6.52% 45.6mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	8.07% 121mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.37% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frozen Peas And Onions per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Frozen Peas And Onions:

• 7 ounces of Navel Oranges have 1.7 times more Vitamin B5 and 4.2 times more Vitamin C than Frozen Peas And Onions.
• While 7 oz of Frozen Peas And Onions, Unprepared contain 2.3 times more Vitamin A, 4.4 times more Vitamin B1, 2.2 times more Vitamin B2, 4 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Frozen Peas And Onions, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Frozen Peas And Onions:

• 7 ounces of Navel Oranges have 1.9 times more Calcium than Frozen Peas And Onions.
• While 7 oz of Frozen Peas And Onions, Unprepared contain 2.6 times more Copper, 11.8 times more Iron, 1.9 times more Magnesium, 9.4 times more Manganese, 2.6 times more Phosphorus, 61 times more Sodium and 6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Frozen Peas And Onions contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Frozen Peas And Onions, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Peas And Onions, Unprepared contain 1.4 times more Energy, 1.6 times more Fiber and 4.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Frozen Peas And Onions offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Frozen Peas And Onions, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Frozen Peas And Onions

What are the health benefits of Navel Oranges compared to Frozen Peas And Onions?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support a healthy immune system, improve digestion, and reduce inflammation. On the other hand, frozen peas and onions are rich in vitamins, minerals, and fiber that can help with digestion, heart health, and blood sugar regulation. Both options offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is key for overall health and well-being.

Can I lose weight easier by eating more Navel Oranges or Frozen Peas And Onions?

Both navel oranges and frozen peas and onions can be beneficial for weight loss due to their high fiber content and low calorie density. However, navel oranges are higher in natural sugars, so consuming them in moderation is key. Frozen peas and onions are lower in calories and can be a good option for adding volume to meals without adding excess calories. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet, along with other nutrient-dense foods, can support your weight loss goals.

Should I eat more Navel Oranges or more Frozen Peas And Onions 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 navel oranges and frozen peas and onions are nutritious options, but frozen peas and onions would be a better choice as they are higher in protein content. Peas are a good source of plant-based protein and essential amino acids, which are important for muscle growth and repair. Incorporating a variety of protein-rich plant foods like peas, beans, lentils, tofu, and nuts into your diet can help support muscle development.

What is the environmental impact of producing Navel Oranges compared to Frozen Peas And Onions?

The environmental impact of producing Navel Oranges is generally higher compared to Frozen Peas and Onions. Oranges require more water, land, and resources to grow, as well as transportation due to their delicate nature. On the other hand, Frozen Peas and Onions have a lower environmental impact as they can be harvested in bulk, frozen for preservation, and have a longer shelf life, reducing food waste. Choosing locally sourced and organic options for both can further reduce their environmental footprint.