Comparing Nutrients in 14 ounces Navel Oranges VS Frozen Young Cowpeas

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	6.7% 194kcal	19% 552kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	38.3% 49.8g	76.7% 100g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	52.2% 20g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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

	Navel 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	6.45% 0.52mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	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	9.22% 341g	6.9% 255g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Navel 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 Navel Oranges vs Frozen Young Cowpeas :

• 14 ounces of Navel Oranges have 14.8 times more Vitamin C than Frozen Young Cowpeas .
• While 14 oz of Frozen Young Cowpeas , Unprepared contain 3.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B6 and 5.5 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Frozen Young Cowpeas provide similar amounts of Vitamin B5 per 14 ounces.
• Both Raw Navel 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 Navel Oranges vs Frozen Young Cowpeas :

• 14 ounces of Navel Oranges have 1.7 times more Calcium and 1.3 times more Water than Frozen Young Cowpeas .
• While 14 oz of Frozen Young Cowpeas , Unprepared contain 5.3 times more Copper, 18.1 times more Iron, 5 times more Magnesium, 30.4 times more Manganese, 5.3 times more Phosphorus, 2.7 times more Potassium, more Selenium and 19.8 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Young Cowpeas , Unprepared contain 2.8 times more Energy, 13.6 times more Omega 3, 2 times more Carbohydrate, 2.3 times more Fiber and 9.9 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in 14 ounces.