Comparing Nutrients in 14 ounces Cooked Frozen Young Cowpeas with Salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cooked Frozen Young Cowpeas with Salt	Navel Oranges	Recommended Dietary Allowance
Energy	18% 520kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.17% 0.69g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.7% 93g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	67% 25.4g	23% 8.73g	38g per day for Men 19-50 years
Protein	60% 33.7g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas with Salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	24% 0.31mg	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	140% 560μg	33.7% 135μg	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	11.5% 10.3mg	261% 235mg	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	7.94% 1.2mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 146μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas with Salt	Navel Oranges	Recommended Dietary Allowance
Calcium	9.13% 91mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	17% 0.15mg	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	105% 8.4mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	136% 3.14mg	5% 0.12mg	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	69% 484mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	43.8% 1488mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	63.8% 957mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	51.2% 5.64mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	7.1% 262g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Cowpeas with Salt VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Young Cowpeas with Salt versus 14 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Young Cowpeas with Salt vs Navel Oranges:

• 14 ounces of Cooked Frozen Young Cowpeas with Salt have 3.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B6, 4.1 times more Vitamin B9, 2 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 22.7 times more Vitamin C than Boiled Frozen Young Cowpeas , drained with Salt.
• Both Cooked Frozen Young Cowpeas with Salt and Navel Oranges provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled Frozen Young Cowpeas , drained with Salt as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Young Cowpeas with Salt vs Navel Oranges:

• 14 ounces of Cooked Frozen Young Cowpeas with Salt have 4.7 times more Copper, 16.3 times more Iron, 4.5 times more Magnesium, 27.3 times more Manganese, 5.3 times more Phosphorus, 2.3 times more Potassium, more Selenium, 241 times more Sodium and 17.8 times more Zinc than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 1.9 times more Calcium and 1.3 times more Water than Boiled Frozen Young Cowpeas , drained with Salt.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Young Cowpeas with Salt have 2.7 times more Energy, 12.9 times more Omega 3, 1.9 times more Carbohydrate, 2.9 times more Fiber and 9.3 times more Protein than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 1.9 times more Sugars than Boiled Frozen Young Cowpeas , drained with Salt.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Frozen Young Cowpeas , drained with Salt as well as Raw Navel Oranges provide inadequate amounts of Omega 6 in 14 ounces.