Comparing Nutrients in 14 ounces Catjang Cowpeas VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Catjang Cowpeas	Navel Oranges	Recommended Dietary Allowance
Energy	47% 1361kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	8.47% 8.2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	6.72% 2.15g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	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	182% 237g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	NA	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	112% 42.5g	23% 8.73g	38g per day for Men 19-50 years
Protein	169% 95g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	225% 2.7mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.67mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.3% 11mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	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	634% 2536μg	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	6.6% 5.95mg	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	NA	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Catjang Cowpeas	Navel Oranges	Recommended Dietary Allowance
Calcium	33.7% 337mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	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	494% 39.5mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	315% 1322mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	266% 6.13mg	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	248% 1738mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	161% 5457mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	65.7% 36μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	220% 24.3mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.2% 44g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Catjang Cowpeas VS Navel Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Catjang Cowpeas 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 Catjang Cowpeas vs Navel Oranges:

• 14 ounces of Catjang Cowpeas have 10 times more Vitamin B1, 3.3 times more Vitamin B2, 6.6 times more Vitamin B3, 5.8 times more Vitamin B5, 4.6 times more Vitamin B6 and 18.8 times more Vitamin B9 than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 39.4 times more Vitamin C than Raw Catjang Cowpeas.
• 14 ounces of Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Raw Catjang Cowpeas 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 Catjang Cowpeas vs Navel Oranges:

• 14 ounces of Catjang Cowpeas have 2 times more Calcium, 27.2 times more Copper, 76.5 times more Iron, 30.3 times more Magnesium, 53.2 times more Manganese, 19 times more Phosphorus, 8.3 times more Potassium, more Selenium, 58 times more Sodium and 76.4 times more Zinc than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 7.8 times more Water than Raw Catjang Cowpeas.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Catjang Cowpeas have 7 times more Energy, 13.8 times more Fat, 36.2 times more Omega 3, 24.5 times more Omega 6, 4.8 times more Carbohydrate, 4.9 times more Fiber and 26.2 times more Protein than Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein