Comparing Nutrients in 7 ounces Navel Oranges VS Frozen Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Navel Oranges	Frozen Podded Peas	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	11% 14.3g	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	16% 6.15g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	23.5% 0.31mg	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	20% 79.4μg	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	48.5% 43.7mg	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	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 Podded Peas	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	16.8% 0.15mg	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	20.3% 0.47mg	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	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frozen Podded Peas per 7 oz

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

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

• 7 ounces of Navel Oranges have 2.7 times more Vitamin C than Frozen Podded Peas.
• While 7 oz of Frozen Podded Peas contain 2 times more Vitamin B2, 2.8 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Navel Oranges.
• Both Navel Oranges and Frozen Podded Peas provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per seven ounces.
• Both Raw Navel Oranges as well as Frozen Podded Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Frozen Podded Peas contain 1.9 times more Copper, 15.4 times more Iron, 2.1 times more Magnesium, 8.1 times more Manganese, 2.2 times more Phosphorus and 5.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Frozen Podded Peas contain similar levels of Calcium, 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 Podded Peas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.7 times more Carbohydrate than Frozen Podded Peas.
• While 7 oz of Frozen Podded Peas contain 1.4 times more Fiber and 3.1 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Frozen Podded Peas provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Frozen Podded Peas

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, skin health, and digestion. On the other hand, frozen podded peas are rich in plant-based protein, fiber, and essential nutrients like vitamin K and folate, which are important for heart health and energy production. Both options offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is key for overall health and wellness.

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

Both navel oranges and frozen podded peas can be beneficial for weight loss due to their high fiber content and low calorie density. However, in terms of weight loss, it ultimately comes down to creating a calorie deficit. Eating a variety of fruits and vegetables, including navel oranges and frozen podded peas, can help you feel full and satisfied while providing essential nutrients. It's important to focus on overall balanced and healthy eating habits, as well as incorporating regular physical activity, to support weight loss efforts.

Should I eat more Navel Oranges or more Frozen Podded Peas to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a balanced diet that includes a variety of plant-based protein sources. Both navel oranges and frozen podded peas are nutritious options, but peas are a better choice for muscle building as they are a good source of plant-based protein. Peas also contain essential amino acids that are important for muscle growth and repair. Incorporating peas into your meals along with other plant-based protein sources can help support muscle development during training.

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

Producing Navel Oranges generally has a higher environmental impact compared to Frozen Podded Peas. Oranges require more water, land, and energy to grow, harvest, and transport. Peas, on the other hand, have a lower carbon footprint and water usage. Choosing peas over oranges can be a more sustainable choice for reducing environmental impact.