Comparing Nutrients in 100 grams Fresh Orange juice VS Boiled Split Peas

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Fresh Orange juice	Boiled Split Peas	Recommended Dietary Allowance
Energy	1.55% 45kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8% 10.4g	16.2% 21g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	4% 2.9g	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	2.92% 2.12g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 4.14g	NA	g per day for Men 19-50 years
Fiber	0.53% 0.2g	22% 8.3g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Boiled Split Peas	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.56% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	3.7% 0.048mg	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	7.5% 30μg	16.3% 65μg	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	55.6% 50mg	0.44% 0.4mg	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	0.27% 0.04mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Boiled Split Peas	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	20% 0.18mg	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	2.5% 0.2mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	0.61% 0.014mg	17.2% 0.4mg	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	2.43% 17mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	10.6% 362mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	1.88% 69.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Boiled Split Peas per 100 g

Compare the macro and micronutrient content in 100 g of Fresh Orange juice versus 100 g of Boiled Split Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Fresh Orange juice vs Boiled Split Peas:

• 100 grams of Fresh Orange juice have 125 times more Vitamin C than Boiled Split Peas.
• While 100 g of Boiled Split Peas contain 2.1 times more Vitamin B1, 1.9 times more Vitamin B2, 2.2 times more Vitamin B3, 3.1 times more Vitamin B5, 2.2 times more Vitamin B9 and 50 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Boiled Split Peas provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Fresh Orange juice have insufficient amounts of Vitamin K
• 100 grams of Boiled Split Peas have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Boiled Split Peas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Fresh Orange juice vs Boiled Split Peas:

• 100 grams of Fresh Orange juice have 1.3 times more Water than Boiled Split Peas.
• While 100 g of Boiled Split Peas contain 4.1 times more Copper, 6.5 times more Iron, 3.3 times more Magnesium, 28.3 times more Manganese, 5.8 times more Phosphorus, 1.8 times more Potassium and 20 times more Zinc than Raw Orange juice.
• 100 grams of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Raw Orange juice as well as Boiled Split Peas lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Fresh Orange juice have 2.9 times more Sugars than Boiled Split Peas.
• While 100 g of Boiled Split Peas contain 2.6 times more Energy, 2 times more Carbohydrate, 41.5 times more Fiber and 11.9 times more Protein than Raw Orange juice.
• 100 grams of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Orange juice as well as Boiled Split Peas provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.