Comparing Nutrients in 14 ounces Oranges VS Cooked Frozen Young Cowpeas

Macros Ratio

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

Macro Nutrients

	Oranges	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	6.43% 187kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	72.5% 94g	130g per day for Men 19-50 years
Sugars	51% 37g	24.4% 17.7g	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	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	25% 9.53g	67% 25.4g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	29% 0.38mg	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	29.8% 119μg	140% 560μg	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	235% 211mg	11.5% 10.3mg	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	4.76% 0.71mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	122% 146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	16% 159mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	81% 0.73mg	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	4.96% 0.4mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	136% 3.14mg	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	7.94% 55.6mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	43.8% 1488mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	51.2% 5.64mg	11mg per day for Men 19-50 years
Water	9.3% 344g	7.1% 262g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.8 times more Vitamin A and 20.5 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B6, 4.7 times more Vitamin B9, 1.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Frozen Young Cowpeas have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Oranges as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Oranges have 1.7 times more Calcium and 1.3 times more Water than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 4.1 times more Copper, 21.2 times more Iron, 5 times more Magnesium, 31.6 times more Manganese, 8.7 times more Phosphorus, 2.1 times more Potassium, 6.8 times more Selenium and 20.3 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 2.1 times more Sugars than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 2.8 times more Energy, 16.6 times more Omega 3, 2 times more Carbohydrate, 2.7 times more Fiber and 9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.