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

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids and Salt	20%	7%	73%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Green Peas with Liquids and Salt	Oranges	Recommended Dietary Allowance
Energy	3.97% 115kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.14% 0.36g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	18% 23.3g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	25.6% 18.6g	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	0.27% 0.2g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 5.85g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	10.7% 5.97g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids and Salt	Oranges	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	9.16% 0.12mg	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	12% 47.6μg	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	17% 15.5mg	117% 106mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.2% 41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids and Salt	Oranges	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	9.92% 0.089mg	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	32% 2.56mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	2.16% 0.05mg	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	18% 125mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	24.5% 367mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.57% 169g	4.65% 172g	3700g per day for Men 19-50 years

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

• Canned Green Peas Solids and Liquids with Salt have 6.9 times more Vitamin A, 3.5 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.7 times more Vitamin B2, 2.7 times more Vitamin B5, 6.8 times more Vitamin C and 9 times more Vitamin E than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas Solids and Liquids with Salt and Raw Oranges have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Canned Green Peas Solids and Liquids with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Green Peas Solids and Liquids with Salt have 2.2 times more Copper, 12.9 times more Iron, 1.9 times more Magnesium, 8.4 times more Manganese, 4.5 times more Phosphorus, 2.6 times more Selenium, more Sodium and 10.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2 times more Calcium and 1.7 times more Potassium than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas Solids and Liquids with Salt and Raw Oranges have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Green Peas Solids and Liquids with Salt have 1.2 times more Energy, 6.1 times more Omega 3, 10.2 times more Omega 6, 1.4 times more Fiber and 3.2 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.9 times more Sugars than Canned Green Peas Solids and Liquids with Salt.
• Both Canned Green Peas Solids and Liquids with Salt and Raw Oranges have similar amounts of Carbohydrate per 7 oz.
• Both Canned Green Peas Solids and Liquids with Salt as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.