Comparing Nutrients in 100 calories Young Pods With Seeds Cowpeas VS Valencia Oranges

Weight per 100 calories

• Young Pods With Seeds Cowpeas: 227g
• Valencia Oranges: 204g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Young Pods With Seeds Cowpeas or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Young Pods With Seeds Cowpeas	Valencia Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	7.4% 0.12g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.53% 0.09g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	15.8% 11.5g	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	19.7% 7.5g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	3.8% 2.12g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	17% 155μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.73mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	9.9% 0.13mg	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	30% 120μg	20% 79.6μg	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	83.3% 75mg	110% 99mg	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	7.42% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.7% 71.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Valencia Oranges	Recommended Dietary Allowance
Calcium	14.8% 148mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	8.4% 0.076mg	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	28.4% 2.27mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	4.86% 20.4mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	2.04% 0.047mg	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	21% 148mg	4.96% 34.7mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.05μg	NA	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	5.3% 195g	4.76% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Young Pods With Seeds Cowpeas vs Valencia Oranges:

• Raw Young Pods With Seeds Cowpeas have 6.3 times more Vitamin A, 1.9 times more Vitamin B1, 3.9 times more Vitamin B2, 4.9 times more Vitamin B3, 4.2 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Vitamin C than Raw Young Pods With Seeds Cowpeas.
• Both Raw Young Pods With Seeds Cowpeas as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Young Pods With Seeds Cowpeas vs Valencia Oranges:

• Raw Young Pods With Seeds Cowpeas have 1.8 times more Calcium, 3 times more Copper, 12.4 times more Iron, 6.5 times more Magnesium, 14.9 times more Manganese, 4.3 times more Phosphorus, 1.3 times more Potassium and 6.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Young Pods With Seeds Cowpeas and Raw Valencia Oranges have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Young Pods With Seeds Cowpeas have 3.6 times more Omega 3, 1.5 times more Fiber and 3.5 times more Protein than Raw Valencia Oranges.
• Both Raw Young Pods With Seeds Cowpeas and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Young Pods With Seeds Cowpeas as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.