Comparing Nutrients in 7 ounces Navel Oranges VS Green Peas

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Green Peas	26%	4%	70%

Macro Nutrients

	Navel Oranges	Green Peas	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	22% 28.7g	130g per day for Men 19-50 years
Sugars	23.3% 17g	15.5% 11.3g	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	1.07% 0.77g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 9.9g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Green Peas	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	25.8% 0.34mg	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	32.2% 129μg	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	88% 79.4mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	41% 49.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Green Peas	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	39% 0.35mg	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	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	35.4% 0.81mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.23% 156g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Green Peas per 7 oz

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

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

• 7 ounces of Navel Oranges have 2.5 times more Vitamin B5 and 1.5 times more Vitamin C than Green Peas.
• While 7 oz of Raw Green Peas contain 3.2 times more Vitamin A, 3.9 times more Vitamin B1, 2.6 times more Vitamin B2, 4.9 times more Vitamin B3, 2.1 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Navel Oranges as well as Raw Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Navel Oranges have 1.7 times more Calcium than Green Peas.
• While 7 oz of Raw Green Peas contain 4.5 times more Copper, 11.3 times more Iron, 3 times more Magnesium, 14.1 times more Manganese, 4.7 times more Phosphorus, 1.5 times more Potassium, more Selenium and 15.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Green Peas contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.5 times more Sugars and 5.8 times more Fructose than Green Peas.
• While 7 oz of Raw Green Peas contain 1.7 times more Energy, 3.9 times more Omega 3, 2.6 times more Fiber and 6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Green Peas offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Green Peas provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Green Peas

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, skin health, and digestion. Green peas are rich in protein, fiber, vitamins, and minerals which can help with muscle repair, blood sugar control, and heart health. Both are nutritious options, but offer different benefits based on their unique nutrient profiles.

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

Both navel oranges and green peas can be beneficial for weight loss due to their high fiber content and low calorie density. However, green peas are higher in protein and fiber compared to navel oranges, which can help you feel fuller for longer and support muscle maintenance during weight loss. Therefore, incorporating more green peas into your diet may be slightly more effective for weight loss compared to navel oranges.

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

To gain more muscles while training consistently, it is important to consume a variety of protein-rich plant-based foods. Both navel oranges and green peas are nutritious options, but green peas are higher in protein and would be a better choice for muscle building. Aim to include a variety of protein sources in your diet such as legumes, nuts, seeds, and whole grains to support muscle growth and recovery.

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

Producing navel oranges generally has a higher environmental impact compared to green peas. Oranges require more water, land, and energy to grow, as well as transportation due to their delicate nature. Green peas, on the other hand, are nitrogen-fixing plants that can improve soil health and require less resources to cultivate. Choosing plant-based foods like green peas over fruits like navel oranges can help reduce your environmental footprint.