Comparing Nutrients in 7 ounces Navel Oranges VS Sprouted Peas

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Sprouted Peas	24%	4%	72%

Macro Nutrients

	Navel Oranges	Sprouted Peas	Recommended Dietary Allowance
Energy	3.35% 97kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	41.4% 53.8g	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	NA	38g per day for Men 19-50 years
Protein	3.22% 1.8g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Sprouted Peas	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	38.3% 6.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	41% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	40.5% 0.53mg	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	71.4% 286μg	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	23% 20.6mg	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	Sprouted Peas	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	60% 0.54mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	37.8% 0.87mg	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	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	22.2% 756mg	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	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Sprouted Peas per 7 oz

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

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

• 7 ounces of Navel Oranges have 5.7 times more Vitamin C than Sprouted Peas.
• While 7 oz of Raw Sprouted Peas contain 3.3 times more Vitamin B1, 3 times more Vitamin B2, 7.3 times more Vitamin B3, 3.9 times more Vitamin B5, 3.4 times more Vitamin B6 and 4.2 times more Vitamin B9 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Navel Oranges have 1.4 times more Water than Sprouted Peas.
• While 7 oz of Raw Sprouted Peas contain 7 times more Copper, 17.4 times more Iron, 5.1 times more Magnesium, 15.1 times more Manganese, 7.2 times more Phosphorus, 2.3 times more Potassium and 13.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Sprouted Peas contain similar levels of Calcium per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw Sprouted Peas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sprouted Peas contain 2.5 times more Energy, 6.8 times more Omega 3, 2.2 times more Carbohydrate and 9.7 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Sprouted Peas provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Sprouted Peas

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which support immune health, skin health, and digestion. Sprouted peas are high in protein, fiber, and essential nutrients like iron and folate, supporting muscle growth, heart health, and energy levels. Both are nutritious options, but navel oranges are higher in vitamin C while sprouted peas are higher in protein and iron.

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

Both navel oranges and sprouted peas can be beneficial for weight loss due to their high fiber content and low calorie density. However, sprouted peas are higher in protein and can help keep you feeling full for longer, which may aid in weight loss. Additionally, sprouted peas are a good source of plant-based protein, which is important for muscle maintenance during weight loss. Incorporating a variety of fruits and vegetables, including navel oranges and sprouted peas, into your diet can support your weight loss goals.

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

Both navel oranges and sprouted peas can contribute to muscle gain when consumed as part of a balanced diet. Navel oranges are a good source of vitamin C, which is important for collagen synthesis and muscle repair. Sprouted peas are high in plant-based protein, which is essential for muscle growth and repair. To support muscle growth, it is recommended to include a variety of plant-based foods in your diet, including both navel oranges and sprouted peas.

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

Producing sprouted peas has a lower environmental impact compared to navel oranges. Peas require less water, land, and energy to grow, and they also have a lower carbon footprint. Additionally, peas are nitrogen-fixing plants, which can help improve soil health and reduce the need for synthetic fertilizers.