Comparing Nutrients in 7 ounces Oranges with Peel VS Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Green Peas	26%	5%	69%

Macro Nutrients

	Oranges with Peel	Frozen Green Peas	Recommended Dietary Allowance
Energy	4.3% 125kcal	5.27% 153kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.66% 0.28g	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	20.8% 27g	130g per day for Men 19-50 years
Sugars	NA	13.7% 9.92g	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	0.68% 0.5g	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	% 9.13g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	22.7% 204μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	21.4% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	12.7% 0.16mg	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	26.3% 105μg	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	39.7% 35.7mg	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	46% 55.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Frozen Green Peas	Recommended Dietary Allowance
Calcium	14% 139mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	27.3% 0.25mg	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% 3.04mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	NA	29% 0.67mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	8.93% 304mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	14.3% 214mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.3% 159g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oranges with Peel have 3.9 times more Vitamin C than Frozen Green Peas.
• While 7 oz of Frozen Green Peas, Unprepared contain 7.9 times more Vitamin A, 2.6 times more Vitamin B1, 2 times more Vitamin B2, 3.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Green Peas provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Frozen Green Peas, Unprepared have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 3.2 times more Calcium and 1.3 times more Potassium than Frozen Green Peas.
• While 7 oz of Frozen Green Peas, Unprepared contain 2.2 times more Copper, 1.9 times more Iron, 1.9 times more Magnesium, 3.7 times more Phosphorus, 2.7 times more Selenium, 54 times more Sodium and 7.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Green Peas contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Green Peas, Unprepared contain 2.1 times more Omega 3 and 4 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Green Peas offer comparable quantities of Energy, Carbohydrate and Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Frozen Green Peas, Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Frozen Green Peas

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

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 green peas are rich in protein, fiber, vitamins, and minerals like vitamin K and manganese. Both are nutritious choices, but oranges with peel may offer more vitamin C and antioxidants, while frozen green peas provide more protein and minerals.

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

Both oranges with peel and frozen green peas can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel provide additional fiber and nutrients, while frozen green peas are a good source of protein. Including a variety of fruits and vegetables in your diet, along with other whole plant foods, can support weight loss by promoting satiety and providing essential nutrients. It's important to focus on overall dietary patterns and portion sizes rather than relying on specific foods for weight loss.

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

Both oranges with peel and frozen green peas can be beneficial for muscle gain due to their nutrient content. Oranges with peel are a good source of vitamin C, which is important for collagen synthesis and muscle repair. On the other hand, frozen green peas are high in plant-based protein, which is essential for muscle growth and repair. To optimize muscle gain while training consistently, it is important to have a balanced diet that includes a variety of nutrient-dense foods. You can include both oranges with peel and frozen green peas in your diet to benefit from their unique nutrients. Additionally, make sure to include other sources of protein, carbohydrates, healthy fats, and micronutrients to support your muscle-building goals.

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

Producing oranges with peel generally has a higher environmental impact compared to frozen green peas. Oranges require more water, land, and resources to grow, while peas are often more sustainable due to their nitrogen-fixing properties and lower resource requirements. Additionally, transportation and packaging can also contribute to the environmental impact, with oranges typically requiring more energy to transport due to their weight and perishability.