Comparing Nutrients in 14 ounces Valencia Oranges VS Boiled Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Valencia Oranges	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	6.7% 194kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	62% 80.6g	130g per day for Men 19-50 years
Sugars	NA	17.7% 13g	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	26% 9.92g	52.2% 20g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	20% 0.26mg	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	38.7% 155μg	126% 504μg	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	214% 192mg	9.7% 8.73mg	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	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	88% 106μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	16% 159mg	51% 508mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	58.7% 0.53mg	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	4.47% 0.36mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	99% 2.27mg	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	9.64% 67.5mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	48.8% 1659mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	9.26% 343g	8.1% 300g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Boiled Young Cowpeas :

• Raw Valencia Oranges have 1.6 times more Vitamin B5 and 22 times more Vitamin C than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 3.3 times more Vitamin A, 3.7 times more Vitamin B2, 5.1 times more Vitamin B3 and 3.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Young Cowpeas have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Raw Valencia Oranges as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Boiled Young Cowpeas :

• Boiled and Drained Young Cowpeas contain 3.2 times more Calcium, 3.6 times more Copper, 12.4 times more Iron, 5.2 times more Magnesium, 24.9 times more Manganese, 3 times more Phosphorus, 2.3 times more Potassium and 17.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Young Cowpeas have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Young Cowpeas contain 2 times more Energy, 4.3 times more Omega 3, 1.7 times more Carbohydrate, 2 times more Fiber and 3 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled and Drained Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.