Comparing Nutrients in 1 pound Oranges VS Cooked Frozen Young Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%

Macro Nutrients

	Oranges	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	7.35% 213kcal	20.5% 594kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	82% 107g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	28% 20.2g	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	28.6% 11g	76.4% 29g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	68.8% 38.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	33% 0.43mg	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	34% 136μg	160% 640μg	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	268% 241mg	13% 11.8mg	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	5.44% 0.82mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	139% 167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	93% 0.83mg	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	5.67% 0.45mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	156% 3.6mg	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	9.07% 63.5mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	58.6% 6.44mg	11mg per day for Men 19-50 years
Water	10.6% 393g	8.1% 300g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Oranges has 20.5 times more Vitamin C than Cooked Frozen Young Cowpeas with Salt.
• While 1 lb of Boiled Frozen Young Cowpeas , drained with Salt contains 3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B6, 4.7 times more Vitamin B9, 1.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Oranges and Cooked Frozen Young Cowpeas with Salt provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Oranges have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Raw Oranges as well as Boiled Frozen Young Cowpeas , drained with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Oranges has 1.7 times more Calcium and 1.3 times more Water than Cooked Frozen Young Cowpeas with Salt.
• While 1 lb of Boiled Frozen Young Cowpeas , drained with Salt contains 4.1 times more Copper, 21.2 times more Iron, 5 times more Magnesium, 31.6 times more Manganese, 8.7 times more Phosphorus, 2.1 times more Potassium, 6.8 times more Selenium, more Sodium and 20.3 times more Zinc than Raw Oranges.
• 1 pound of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges has 2.1 times more Sugars than Cooked Frozen Young Cowpeas with Salt.
• While 1 lb of Boiled Frozen Young Cowpeas , drained with Salt contains 2.8 times more Energy, 16.6 times more Omega 3, 2 times more Carbohydrate, 2.7 times more Fiber and 9 times more Protein than Raw Oranges.
• 1 pound of Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Oranges as well as Boiled Frozen Young Cowpeas , drained with Salt provide inadequate amounts of Omega 6 in one pound.