Comparing Nutrients in 14 ounces Valencia Oranges VS Boiled Catjang Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Catjang Cowpeas with Salt	27%	5%	68%

Macro Nutrients

	Valencia Oranges	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Energy	6.7% 194kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	4.5% 0.76g	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	NA	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	37.6% 14.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	57.6% 32.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	28% 0.37mg	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	141% 564μg	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	1.76% 1.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	120% 1.08mg	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	151% 12mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	81.6% 1.88mg	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	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	43.8% 1488mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	67.5% 1012mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	67.5% 7.42mg	11mg per day for Men 19-50 years
Water	9.26% 343g	7.48% 277g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Boiled Catjang Cowpeas with Salt:

• Raw Valencia Oranges have 12 times more Vitamin A and 121.3 times more Vitamin C than Boiled Catjang Cowpeas with Salt.
• While Boiled Catjang Cowpeas with Salt contain 1.9 times more Vitamin B1, 2.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled Catjang Cowpeas with Salt have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Valencia Oranges as well as Boiled Catjang Cowpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Boiled Catjang Cowpeas with Salt:

• Raw Valencia Oranges have 1.5 times more Calcium and 1.2 times more Water than Boiled Catjang Cowpeas with Salt.
• While Boiled Catjang Cowpeas with Salt contain 7.3 times more Copper, 33.9 times more Iron, 9.6 times more Magnesium, 20.6 times more Manganese, 8.4 times more Phosphorus, 2.1 times more Potassium, more Sodium and 31.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Boiled Catjang Cowpeas with Salt contain 2.4 times more Energy, 6.9 times more Omega 3, 4.4 times more Omega 6, 1.7 times more Carbohydrate, 1.4 times more Fiber and 7.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled Catjang Cowpeas with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.