Comparing Nutrients in 7 ounces Cooked Frozen Green Peas VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cooked Frozen Green Peas	Navel Oranges	Recommended Dietary Allowance
Energy	5.34% 155kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.8% 28.3g	19% 25g	130g per day for Men 19-50 years
Sugars	12% 8.73g	23.3% 17g	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	0.36% 0.26g	6.16% 4.47g	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	% 0.22g	% 3.9g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 8.5g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Navel Oranges	Recommended Dietary Allowance
Vitamin A	23% 208μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	12% 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	29.3% 117μg	17% 67.5μg	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	22% 19.6mg	130% 117mg	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	0.4% 0.06mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.7% 47.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Navel Oranges	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	8.6% 0.077mg	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	37.7% 3mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	2.5% 0.058mg	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	22% 153mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	6.42% 218mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.26% 158g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Frozen Green Peas vs Navel Oranges:

• Boiled and Drained Frozen Green Peas have 8.8 times more Vitamin A, 4.2 times more Vitamin B1, 2 times more Vitamin B2, 3.5 times more Vitamin B3, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.8 times more Vitamin B5, 6 times more Vitamin C and 5 times more Vitamin E than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Frozen Green Peas vs Navel Oranges:

• Boiled and Drained Frozen Green Peas have 2.7 times more Copper, 11.7 times more Iron, 2 times more Magnesium, 9.6 times more Manganese, 3.3 times more Phosphorus, more Selenium, 72 times more Sodium and 8.4 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.8 times more Calcium and 1.5 times more Potassium than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Raw Navel Oranges have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Frozen Green Peas have 1.6 times more Energy, 2.7 times more Omega 3, 2 times more Fiber and 5.7 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.9 times more Sugars and 17.3 times more Fructose than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Raw Navel Oranges have similar amounts of Carbohydrate per 7 oz.
• Both Boiled and Drained Frozen Green Peas as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.