Comparing Nutrients in 300 calories OrangesVS Green Peas

Weight per 300 calories

Oranges

638g

Green Peas

370g

Raw Green Peas have 1.7 times more energy per unit of mass than Raw Oranges, which is average in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 300 calories - Oranges or Green Peas?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Green Peas

26%

70%

300 kcal ▼

Macro Nutrients

Orangesvs Green Peas

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.79%0.77g

Fat

1.53%1.5g

0.77 gvs1.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.3%0.096g

Saturated Fat

0.82%0.26g

0.096 gvs0.26 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.8%0.045g

Omega 3

8.1%0.13g

0.045 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.68%0.11g

Omega 6

3.3%0.56g

0.11 gvs0.56 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57.7%75g

Carbohydrate

41%53.5g

75 gvs53.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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82.3%59.7g

Sugars

29%21g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

59.7 gvs21 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

2%1.44g

≤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]

NA gvs1.44 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.44g

NA gvs0.44 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%18.5g

NA gvs18.5 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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40.3%15.3g

Fiber

55.6%21g

15.3 gvs21 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.7%6g

Protein

36%20g

6 gvs20 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orangesvs Green Peas

7.8%70.2μg

Vitamin A

15.6%141μg

RAE, retinol activity equivalents

70.2 μgvs141 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46.3%0.56mg

Vitamin B1

82%0.99mg

Thiamine

0.56 mgvs0.99 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19.6%0.26mg

Vitamin B2

37.6%0.49mg

Riboflavin

0.26 mgvs0.49 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg

Vitamin B3

48.4%7.74mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs7.74 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32%1.6mg

Vitamin B5

7.7%0.39mg

Pantothenic acid

1.6 mgvs0.39 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.5%0.38mg

Vitamin B6

48%0.63mg

Pyridoxine

0.38 mgvs0.63 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48%191μg

Vitamin B9

60%241μg

Folates and Folic Acid

191 μgvs241 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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377%340mg

Vitamin C

165%148mg

Ascorbic acid

340 mgvs148 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.66%1.15mg

Vitamin E

3.2%0.48mg

Tocopherols and Tocotrienols

1.15 mgvs0.48 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

76.5%92μg

Phytomenadione or phylloquinone

0 μgvs92 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Green Peas

25.5%255mg

Calcium

9.26%93mg

255 mgvs93 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg

Copper

72.4%0.65mg

0.29 mgvs0.65 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.98%0.64mg

Iron

68%5.44mg

0.64 mgvs5.44 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%64mg

Magnesium

29%122mg

64 mgvs122 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.94%0.16mg

Manganese

66%1.5mg

0.16 mgvs1.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.8%89.4mg

Phosphorus

57%400mg

89.4 mgvs400 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34%1155mg

Potassium

26.6%904mg

1155 mgvs904 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.8%3.2μg

Selenium

12%6.67μg

3.2 μgvs6.67 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

1.23%18.5mg

0 mgvs18.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.06%0.45mg

Zinc

41.8%4.6mg

0.45 mgvs4.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15%554g

Water

7.9%292g

554 gvs292 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Oranges vs Green Peas:

Raw Oranges have 4.1 times more Vitamin B5, 2.3 times more Vitamin C and 2.4 times more Vitamin E than Raw Green Peas.
While Raw Green Peas contain 2 times more Vitamin A, 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 4.3 times more Vitamin B3, 1.6 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Raw Oranges.
Both Raw Oranges as well as Raw Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Green Peas:

Raw Oranges have 2.8 times more Calcium, 1.3 times more Potassium and 1.9 times more Water than Raw Green Peas.
While Raw Green Peas contain 2.3 times more Copper, 8.5 times more Iron, 1.9 times more Magnesium, 9.5 times more Manganese, 4.5 times more Phosphorus, 2.1 times more Selenium and 10.3 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 1.4 times more Carbohydrate and 2.8 times more Sugars than Raw Green Peas.
While Raw Green Peas contain 2.9 times more Omega 3, 4.9 times more Omega 6, 1.4 times more Fiber and 3.3 times more Protein than Raw Oranges.
Both Raw Oranges and Raw Green Peas have similar amounts of Energy per 300 kcal.
Both Raw Oranges as well as Raw Green Peas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesGreen PeasVS Valencia OrangesOrangesVS Boiled Green PeasGreen PeasVS Boiled Green Peas

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Green Peas

Weight per 300 calories

Which food has more nutrients per 300 calories - Oranges or Green Peas?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: