Comparing Nutrients in 7 ounces Oranges with Peel VS Canned Peas, Green (includes Baby And Lesuer Types), Unprepared

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	25%	10%	65%

Macro Nutrients

	Oranges with Peel	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Energy	4.3% 125kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	3.55% 0.6g	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	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	NA	8.2% 5.93g	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	0.14% 0.099g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 5.16g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	16% 8.87g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	9.5% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	8.55% 0.11mg	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	15.4% 61.5μg	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	9.26% 8.33mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Peas, Green (includes Baby And Lesuer Types), Unprepared	Recommended Dietary Allowance
Calcium	14% 139mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	23.4% 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	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	18.4% 0.42mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	6.2% 210mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	36% 542mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Peas, Green (includes Baby And Lesuer Types), Unprepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Canned Peas, Green (includes Baby And Lesuer Types), Unprepared:

• 7 ounces of Oranges with Peel have 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 16.9 times more Vitamin C than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared.
• While 7 oz of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids contain 3.3 times more Vitamin A and 2 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Peas, Green (includes Baby And Lesuer Types), Unprepared provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Canned Peas, Green (includes Baby And Lesuer Types), Unprepared:

• 7 ounces of Oranges with Peel have 3 times more Calcium and 1.8 times more Potassium than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared.
• While 7 oz of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids contain 1.9 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 3 times more Phosphorus, 2.4 times more Selenium, 136.5 times more Sodium and 6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Peas, Green (includes Baby And Lesuer Types), Unprepared 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 ounces of Oranges with Peel have 1.4 times more Carbohydrate than Canned Peas, Green (includes Baby And Lesuer Types), Unprepared.
• While 7 oz of Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids contain 4.4 times more Omega 3 and 3.4 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Peas, Green (includes Baby And Lesuer Types), Unprepared offer comparable quantities of Energy 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 Canned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids provide inadequate amounts of Omega 6 in seven ounces.