Comparing Nutrients in 300 calories Canned Green Peas with Liquids and SaltVS Oranges

Weight per 300 calories

Canned Green Peas with Liquids and Salt

517g

Oranges

638g

Canned Green Peas with Liquids and Salt have 1.2 times more energy per 100g than Oranges. It has low energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Canned Green Peas with Liquids and Salt or Oranges?

Macros Ratio

Protein Fat Carbs

Canned Green Peas with Liquids and Salt

20%

73%

Oranges

91%

300 kcal ▼

Macro Nutrients

Canned Green Peas with Liquids and Saltvs Oranges

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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2.56%2.5g

Fat

0.79%0.77g

2.5 gvs0.77 g

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

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1.4%0.44g

Saturated Fat

0.3%0.096g

0.44 gvs0.096 g

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

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14%0.22g

Omega 3

2.8%0.045g

0.22 gvs0.045 g

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

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5.57%0.95g

Omega 6

0.68%0.11g

0.95 gvs0.11 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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42%55g

Carbohydrate

57.7%75g

55 gvs75 g

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

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23%16.6g

Sugars

82.3%59.7g

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

16.6 gvs59.7 g

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

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0.71%0.52g

Fructose

≤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]

0.52 gvsNA g

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

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%0.41g

Glucose

0.41 gvsNA g

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

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%15.3g

Sucrose

15.3 gvsNA g

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

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45%17g

Fiber

40.3%15.3g

17 gvs15.3 g

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

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28%15.6g

Protein

10.7%6g

15.6 gvs6 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Green Peas with Liquids and Saltvs Oranges

43.7%393μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

393 μgvs70.2 μg

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

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33%0.4mg

Vitamin B1

46.3%0.56mg

Thiamine

0.4 mgvs0.56 mg

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

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9.55%0.12mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.12 mgvs0.26 mg

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

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32%5.15mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

5.15 mgvs1.8 mg

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

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9.4%0.47mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.47 mgvs1.6 mg

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

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26%0.34mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.34 mgvs0.38 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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31%124μg

Vitamin B9

48%191μg

Folates and Folic Acid

124 μgvs191 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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45%40.3mg

Vitamin C

377%340mg

Ascorbic acid

40.3 mgvs340 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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0.69%0.1mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

0.1 mgvs1.15 mg

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

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89.2%107μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

107 μgvs0 μg

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

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Minerals

Canned Green Peas with Liquids and Saltvs Oranges

10.3%103mg

Calcium

25.5%255mg

103 mgvs255 mg

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

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57%0.51mg

Copper

32%0.29mg

0.51 mgvs0.29 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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83.4%6.67mg

Iron

7.98%0.64mg

6.67 mgvs0.64 mg

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

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23.4%98mg

Magnesium

15%64mg

98 mgvs64 mg

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

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47.5%1.1mg

Manganese

6.94%0.16mg

1.1 mgvs0.16 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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46.6%326mg

Phosphorus

12.8%89.4mg

326 mgvs89.4 mg

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

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16%548mg

Potassium

34%1155mg

548 mgvs1155 mg

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

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12.2%6.72μg

Selenium

5.8%3.2μg

6.72 μgvs3.2 μg

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

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63.8%957mg

Sodium

0%0mg

957 mgvs0 mg

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

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34%3.72mg

Zinc

4.06%0.45mg

3.72 mgvs0.45 mg

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

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12%440g

Water

15%554g

440 gvs554 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 Canned Green Peas with Liquids and Salt vs Oranges:

Canned Green Peas Solids and Liquids with Salt have 5.6 times more Vitamin A, 2.9 times more Vitamin B3 and more Vitamin K than Raw Oranges.
While Raw Oranges contain 1.4 times more Vitamin B1, 2.1 times more Vitamin B2, 3.4 times more Vitamin B5, 1.5 times more Vitamin B9, 8.4 times more Vitamin C and 11.1 times more Vitamin E than Canned Green Peas Solids and Liquids with Salt.
Both Canned Green Peas Solids and Liquids with Salt and Raw Oranges have similar amounts of Vitamin B6 per 300 kcal.
Both Canned Green Peas Solids and Liquids with Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Green Peas with Liquids and Salt vs Oranges:

Canned Green Peas Solids and Liquids with Salt have 1.8 times more Copper, 10.5 times more Iron, 1.5 times more Magnesium, 6.8 times more Manganese, 3.6 times more Phosphorus, 2.1 times more Selenium, more Sodium and 8.3 times more Zinc than Raw Oranges.
While Raw Oranges contain 2.5 times more Calcium, 2.1 times more Potassium and 1.3 times more Water than Canned Green Peas Solids and Liquids with Salt.

Comparison of macro-nutrients per 300 calories:

Canned Green Peas Solids and Liquids with Salt have 5 times more Omega 3, 8.2 times more Omega 6 and 2.6 times more Protein than Raw Oranges.
While Raw Oranges contain 1.4 times more Carbohydrate and 3.6 times more Sugars than Canned Green Peas Solids and Liquids with Salt.
Both Canned Green Peas Solids and Liquids with Salt and Raw Oranges have similar amounts of Energy and Fiber per 300 kcal.
Both Canned Green Peas Solids and Liquids with Salt as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Green Peas with Liquids and SaltVS Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedOrangesVS Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Green Peas with Liquids and SaltVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Canned Green Peas with Liquids and SaltVS Oranges

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Green Peas with Liquids and Salt or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: