Comparing Nutrients in 14 ounces Oranges VS Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Oranges	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	6.43% 187kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	1.7% 0.29g	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	29% 37.7g	130g per day for Men 19-50 years
Sugars	51% 37g	27.6% 20g	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	34.5% 13g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Oranges	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	75% 3.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	53% 0.69mg	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	52.6% 210μg	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	146% 131mg	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	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	16% 159mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	44% 0.4mg	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	53% 1.22mg	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	37% 258mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.23% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Young Pods With Seeds Cowpeas:

• Raw Oranges have 1.6 times more Vitamin C than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain 6.2 times more Vitamin A, 1.7 times more Vitamin B1, 3.5 times more Vitamin B2, 4.3 times more Vitamin B3, 3.8 times more Vitamin B5, 2.9 times more Vitamin B6, 1.8 times more Vitamin B9, 2.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Young Pods With Seeds Cowpeas:

• Raw Young Pods With Seeds Cowpeas contain 1.6 times more Calcium, 2.2 times more Copper, 10 times more Iron, 5.8 times more Magnesium, 12.3 times more Manganese, 4.6 times more Phosphorus, 1.8 times more Selenium and 4.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Young Pods With Seeds Cowpeas have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.2 times more Carbohydrate and 1.9 times more Sugars than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain 7.4 times more Omega 3, 1.4 times more Fiber and 3.5 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Young Pods With Seeds Cowpeas have similar amounts of Energy per 14 oz.
• Both Raw Oranges as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.