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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Peas And Onions with Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	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	13% 17g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	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	11.5% 4.37g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	9% 5.04g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Peas And Onions with Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	11.7% 105μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	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	9.92% 39.7μg	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	15.2% 13.7mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Peas And Onions with Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	6.14% 25.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	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	9.64% 67.5mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	6.83% 232mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	36% 542mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.4% 163g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Cooked Frozen Peas And Onions with Salt have 4.1 times more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.1 times more Vitamin B3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 3.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 10.3 times more Vitamin C than Boiled Frozen Peas And Onions, drained with Salt.
• Both Cooked Frozen Peas And Onions with Salt and Oranges with Peel provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cooked Frozen Peas And Onions with Salt have insufficient amounts of Vitamin B5
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled Frozen Peas And Onions, drained with Salt 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 Onions with Salt vs Oranges with Peel :

• 7 ounces of Cooked Frozen Peas And Onions with Salt have 1.5 times more Phosphorus, 136.5 times more Sodium and 2.6 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 5 times more Calcium and 1.7 times more Potassium than Boiled Frozen Peas And Onions, drained with Salt.
• Both Cooked Frozen Peas And Onions with Salt and Oranges with Peel contain similar levels of Copper, Iron, Magnesium and Water per seven ounces.
• 7 ounces of Cooked Frozen Peas And Onions with Salt lack sufficient amounts of Calcium
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Boiled Frozen Peas And Onions, drained with Salt as well as Raw Oranges with Peel lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Peas And Onions with Salt have 2 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.4 times more Energy, 1.8 times more Carbohydrate and 2 times more Fiber than Boiled Frozen Peas And Onions, drained with Salt.
• 7 ounces of Cooked Frozen Peas And Onions with Salt provide inadequate amounts of Energy
• Both Boiled Frozen Peas And Onions, drained with Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.