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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Peas And Carrots	22%	7%	71%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Frozen Peas And Carrots	Oranges with Peel	Recommended Dietary Allowance
Energy	3.3% 95kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	12% 8.65g	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	16% 6.15g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	11% 6.13g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Carrots	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	105% 945μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.2% 0.45mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	14% 0.18mg	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	13% 51.6μg	15% 59.5μg	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	18% 16mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.88% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Carrots	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	12.6% 0.11mg	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	23.3% 1.87mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	NA	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	14% 97mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	9.22% 314mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.4% 163g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Peas And Carrots vs Oranges with Peel :

• 7 ounces of Cooked Frozen Peas And Carrots have 36.6 times more Vitamin A, 2.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.3 times more Vitamin B3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2 times more Vitamin B5 and 8.8 times more Vitamin C than Boiled and Drained Frozen Peas And Carrots.
• Both Cooked Frozen Peas And Carrots and Oranges with Peel provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Peas And Carrots as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Cooked Frozen Peas And Carrots have 1.3 times more Copper, 2.2 times more Phosphorus, 1.6 times more Selenium, 34 times more Sodium and 4.1 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 3 times more Calcium than Boiled and Drained Frozen Peas And Carrots.
• Both Cooked Frozen Peas And Carrots and Oranges with Peel contain similar levels of Iron, Magnesium, Potassium and 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 Cooked Frozen Peas And Carrots have 2.3 times more Omega 3 and 2.4 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.3 times more Energy, 1.5 times more Carbohydrate and 1.5 times more Fiber than Boiled and Drained Frozen Peas And Carrots.
• 7 ounces of Cooked Frozen Peas And Carrots provide inadequate amounts of Energy
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Peas And Carrots as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.