Comparing Nutrients in 1 pound Cooked Frozen Young Cowpeas VS Florida Oranges

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Young Cowpeas	Florida Oranges	Recommended Dietary Allowance
Energy	20.6% 599kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	28% 20.2g	57% 41.5g	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	76.4% 29g	28.6% 11g	38g per day for Men 19-50 years
Protein	68.8% 38.5g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Florida Oranges	Recommended Dietary Allowance
Vitamin A	2% 18μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	17.8% 0.23mg	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	160% 640μg	19.3% 77μg	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	13% 11.8mg	227% 204mg	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	9.07% 1.36mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	139% 167μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Florida Oranges	Recommended Dietary Allowance
Calcium	10.4% 104mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	19.7% 0.18mg	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	120% 9.6mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	4.73% 0.11mg	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	79% 553mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	28% 15.4μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.44mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	8.1% 300g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Cowpeas VS Florida Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Young Cowpeas versus 1 lb of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Young Cowpeas vs Florida Oranges:

• 1 pound of Cooked Frozen Young Cowpeas has 2.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B6, 8.3 times more Vitamin B9, 1.7 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 17.3 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Florida Oranges provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Young Cowpeas vs Florida Oranges:

• 1 pound of Cooked Frozen Young Cowpeas has 4.7 times more Copper, 23.6 times more Iron, 5 times more Magnesium, 33 times more Manganese, 10.2 times more Phosphorus, 2.2 times more Potassium, 6.8 times more Selenium and 17.8 times more Zinc than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.9 times more Calcium and 1.3 times more Water than Boiled and Drained Frozen Young Cowpeas .
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Young Cowpeas has 2.9 times more Energy, 10.5 times more Omega 3, 2.1 times more Carbohydrate, 2.7 times more Fiber and 12.1 times more Protein than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 2 times more Sugars than Boiled and Drained Frozen Young Cowpeas .
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in one pound.