Comparing Nutrients in 14 ounces Florida Oranges VS Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Florida Oranges	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	6.3% 183kcal	19% 552kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	3.92% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	76.7% 100g	130g per day for Men 19-50 years
Sugars	50% 36.3g	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	25% 9.53g	52.2% 20g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	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	33% 0.4mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	32.4% 0.42mg	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	17% 67.5μg	186% 742μg	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	198% 179mg	17.6% 16mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	17% 171mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	90% 0.81mg	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	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	152% 3.5mg	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	6.8% 47.6mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	57% 6.27mg	11mg per day for Men 19-50 years
Water	9.35% 346g	6.9% 255g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Frozen Young Cowpeas per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Frozen Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Florida Oranges have 11.3 times more Vitamin C than Frozen Young Cowpeas .
• While 14 oz of Frozen Young Cowpeas , Unprepared contain 2.5 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B6 and 11 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Frozen Young Cowpeas provide similar amounts of Vitamin B5 per 14 ounces.
• Both Raw Florida Oranges as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Florida Oranges have 1.7 times more Calcium and 1.4 times more Water than Frozen Young Cowpeas .
• While 14 oz of Frozen Young Cowpeas , Unprepared contain 5.3 times more Copper, 26.1 times more Iron, 5.5 times more Magnesium, 36.7 times more Manganese, 10.2 times more Phosphorus, 2.6 times more Potassium, 7.2 times more Selenium and 19.8 times more Zinc than Raw Florida Oranges.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Young Cowpeas , Unprepared contain 3 times more Energy, 11.1 times more Omega 3, 2.2 times more Carbohydrate, 2.1 times more Fiber and 12.8 times more Protein than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Florida Oranges as well as Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in 14 ounces.