Comparing Nutrients in 7 ounces Oranges with Peel VS Frozen Peas And Onions

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Peas And Onions	22%	4%	74%

Macro Nutrients

	Oranges with Peel	Frozen Peas And Onions	Recommended Dietary Allowance
Energy	4.3% 125kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	20.6% 27g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Peas And Onions	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	31% 27.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Frozen Peas And Onions	Recommended Dietary Allowance
Calcium	14% 139mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	8.07% 121mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.37% 162g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Frozen Peas And Onions:

• 7 ounces of Oranges with Peel have 2.1 times more Vitamin B5 and 5.1 times more Vitamin C than Frozen Peas And Onions.
• While 7 oz of Frozen Peas And Onions, Unprepared contain 2.1 times more Vitamin A, 3 times more Vitamin B1, 2.3 times more Vitamin B2, 3.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Frozen Peas And Onions, Unprepared have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 3 times more Calcium than Frozen Peas And Onions.
• While 7 oz of Frozen Peas And Onions, Unprepared contain 1.8 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 2.7 times more Phosphorus, 30.5 times more Sodium and 4.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Peas And Onions contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel as well as Frozen Peas And Onions, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.3 times more Fiber than Frozen Peas And Onions.
• While 7 oz of Frozen Peas And Onions, Unprepared contain 3.1 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Peas And Onions offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Raw Oranges with Peel as well as Frozen Peas And Onions, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Frozen Peas And Onions

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

Oranges with peel are a great source of vitamin C, fiber, and antioxidants. Eating the peel can provide additional nutrients and fiber. On the other hand, frozen peas and onions are also nutritious, providing vitamins, minerals, and fiber. Both options can contribute to a balanced vegan diet, but oranges with peel may offer more vitamin C and antioxidants.

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

Both oranges with peel and frozen peas and onions can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, it's important to focus on overall dietary patterns and portion control rather than just specific foods. Incorporating a variety of fruits, vegetables, whole grains, and legumes into your diet, along with regular physical activity, is key for successful weight loss.

Should I eat more Oranges with Peel or more Frozen Peas And Onions to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes a variety of plant-based foods. Oranges with peel are a good source of vitamin C and fiber, which can support overall health and muscle recovery. Frozen peas and onions are rich in protein, fiber, and essential nutrients that can aid in muscle growth and repair. Incorporating both options into your diet can help provide a well-rounded source of nutrients to support your muscle-building goals.

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

Producing oranges with peel generally has a higher environmental impact compared to frozen peas and onions. Oranges require more water, land, and resources to grow, and transportation of fresh produce also contributes to carbon emissions. On the other hand, frozen peas and onions have a lower environmental impact as they are typically harvested, processed, and frozen quickly, preserving their nutrients and reducing food waste. Choosing locally grown and organic options can further reduce the environmental impact of both food choices.