Comparing Nutrients in 100 grams Valencia Oranges VS Canned Green Peas Rinsed

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Green Peas Rinsed	24%	12%	64%

Macro Nutrients

	Valencia Oranges	Canned Green Peas Rinsed	Recommended Dietary Allowance
Energy	1.7% 49kcal	2.45% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.14% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	9.1% 12g	130g per day for Men 19-50 years
Sugars	NA	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	6.58% 2.5g	NA	38g per day for Men 19-50 years
Protein	1.86% 1.04g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Green Peas Rinsed	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	5.6% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	NA	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	9.75% 39μg	7.5% 30μg	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	54% 48.5mg	10.3% 9.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Green Peas Rinsed	Recommended Dietary Allowance
Calcium	4% 40mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	12% 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	1.13% 0.09mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	9.65% 0.22mg	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	9.3% 65mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.2% 82g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Canned Green Peas Rinsed per 100 g

Compare the macro and micronutrient content in 100 g of Valencia Oranges versus 100 g of Canned Green Peas Rinsed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Valencia Oranges vs Canned Green Peas Rinsed:

• 100 grams of Valencia Oranges have 1.3 times more Vitamin B1, 1.3 times more Vitamin B9 and 5.2 times more Vitamin C than Canned Green Peas Rinsed.
• While 100 g of Canned Green Peas, Rinsed Solids contain 3.7 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Green Peas Rinsed provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Canned Green Peas, Rinsed Solids have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Valencia Oranges vs Canned Green Peas Rinsed:

• 100 grams of Valencia Oranges have 1.7 times more Calcium and 1.7 times more Potassium than Canned Green Peas Rinsed.
• While 100 g of Canned Green Peas, Rinsed Solids contain 2.9 times more Copper, 12.1 times more Iron, 1.8 times more Magnesium, 9.7 times more Manganese, 3.8 times more Phosphorus, more Sodium and 11.3 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Green Peas Rinsed contain similar levels of Water per 100 grams.
• 100 grams of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Canned Green Peas, Rinsed Solids contain 1.4 times more Energy, 5.3 times more Omega 3, 8.3 times more Omega 6 and 4.2 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Green Peas Rinsed offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein