Comparing Nutrients in 7 ounces Oranges with Peel VS Canned Green Peas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Green Peas with Liquids	23%	5%	72%

Macro Nutrients

	Oranges with Peel	Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.34% 0.23g	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	15% 19.3g	130g per day for Men 19-50 years
Sugars	NA	8.76% 6.35g	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	0.27% 0.2g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 5.85g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	11.3% 6.33g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	16% 143μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	9.92% 0.13mg	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	14.4% 57.5μg	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	21.6% 19.4mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.3% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	14% 139mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	24% 0.21mg	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	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	NA	22.8% 0.52mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Green Peas with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Canned Green Peas with Liquids:

• 7 ounces of Oranges with Peel have 3.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 7.2 times more Vitamin C than Canned Green Peas with Liquids.
• While 7 oz of Canned Green Peas Solids and Liquids contain 5.5 times more Vitamin A, 1.5 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Green Peas with Liquids provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Canned Green Peas with Liquids have insufficient amounts of Vitamin B5
• Both Raw Oranges with Peel as well as Canned Green Peas Solids and Liquids have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Canned Green Peas with Liquids:

• 7 ounces of Oranges with Peel have 3.9 times more Calcium and 2 times more Potassium than Canned Green Peas with Liquids.
• While 7 oz of Canned Green Peas Solids and Liquids contain 1.9 times more Copper, 1.3 times more Iron, 2.4 times more Phosphorus, 1.9 times more Selenium and 6.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Green Peas with Liquids contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 7 ounces of Canned Green Peas with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.6 times more Carbohydrate and 1.4 times more Fiber than Canned Green Peas with Liquids.
• While 7 oz of Canned Green Peas Solids and Liquids contain 2.5 times more Protein than Raw Oranges with Peel .
• 7 ounces of Canned Green Peas with Liquids provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Canned Green Peas Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.