Comparing Nutrients in 100 grams Florida Oranges VS Boiled Green Peas

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Green Peas	25%	2%	73%

Macro Nutrients

	Florida Oranges	Boiled Green Peas	Recommended Dietary Allowance
Energy	1.6% 46kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	12% 15.6g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	8.18% 5.93g	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	0.57% 0.41g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 5.2g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Green Peas	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	12.6% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	3.06% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	16.6% 0.22mg	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	4.25% 17μg	15.8% 63μg	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	50% 45mg	15.8% 14mg	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	1.2% 0.18mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.6% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Boiled Green Peas	Recommended Dietary Allowance
Calcium	4.3% 43mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	19.2% 0.17mg	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	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	23% 0.53mg	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	1.7% 12mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	7.97% 271mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.36% 87g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Green Peas per 100 g

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

Lets compare vitamin content per 100 grams of Florida Oranges vs Boiled Green Peas:

• 100 grams of Florida Oranges have 1.6 times more Vitamin B5 and 3.2 times more Vitamin C than Boiled Green Peas.
• While 100 g of Boiled and Drained Green Peas contain 3.6 times more Vitamin A, 2.6 times more Vitamin B1, 3.7 times more Vitamin B2, 5.1 times more Vitamin B3, 4.2 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• 100 grams of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Florida Oranges as well as Boiled and Drained Green Peas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Boiled Green Peas:

• 100 grams of Florida Oranges have 1.6 times more Calcium than Boiled Green Peas.
• While 100 g of Boiled and Drained Green Peas contain 4.4 times more Copper, 17.1 times more Iron, 3.9 times more Magnesium, 21.9 times more Manganese, 9.8 times more Phosphorus, 1.6 times more Potassium, 3.8 times more Selenium and 14.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Boiled Green Peas contain similar levels of Water per 100 grams.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Florida Oranges have 1.5 times more Sugars than Boiled Green Peas.
• While 100 g of Boiled and Drained Green Peas contain 1.8 times more Energy, 1.4 times more Carbohydrate, 2.3 times more Fiber and 7.7 times more Protein than Raw Florida Oranges.
• 100 grams of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Boiled and Drained Green Peas provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.