Comparing Nutrients in 14 ounces Navel Oranges VS Boiled Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Navel Oranges	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Energy	6.7% 194kcal	15% 441kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	5.56% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	20% 3.4g	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	59.5% 77.4g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	13.6% 9.84g	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	44% 16.7g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	42.2% 23.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	53.4% 8.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	16% 0.21mg	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	99% 397μg	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	124% 112mg	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	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	65.5% 78.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Young Pigeonpeas	Recommended Dietary Allowance
Calcium	17% 171mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	46.3% 0.42mg	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	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	78% 1.8mg	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	67% 468mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	9.22% 341g	7.7% 285g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled Young Pigeonpeas per 14 oz

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

Lets compare vitamin content per 14 ounces of Navel Oranges vs Boiled Young Pigeonpeas:

• 14 ounces of Navel Oranges have 1.5 times more Vitamin B6 and 2.1 times more Vitamin C than Boiled Young Pigeonpeas.
• While 14 oz of Boiled and Drained Young Pigeonpeas contain 5.1 times more Vitamin B1, 3.3 times more Vitamin B2, 5.1 times more Vitamin B3, 2.4 times more Vitamin B5, 2.9 times more Vitamin B9, 2.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Boiled and Drained Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Boiled Young Pigeonpeas:

• 14 oz of Boiled and Drained Young Pigeonpeas contain 2.7 times more Copper, 12.1 times more Iron, 3.6 times more Magnesium, 15.6 times more Manganese, 5.1 times more Phosphorus, 2.7 times more Potassium, more Selenium and 10.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Boiled Young Pigeonpeas contain similar levels of Calcium per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 3.4 times more Sugars than Boiled Young Pigeonpeas.
• While 14 oz of Boiled and Drained Young Pigeonpeas contain 2.3 times more Energy, 4.3 times more Omega 3, 37.4 times more Omega 6, 1.6 times more Carbohydrate, 1.9 times more Fiber and 6.5 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein