Comparing Nutrients in 1 pound Valencia Oranges VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Valencia Oranges	Common Cowpeas	Recommended Dietary Allowance
Energy	7.66% 222kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	5.9% 5.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	9.15% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	209% 272g	130g per day for Men 19-50 years
Sugars	NA	43% 31.3g	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	30% 11.3g	127% 48g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	322% 3.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	79% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	59% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	125% 1.6mg	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	44.2% 177μg	718% 2871μg	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	244% 220mg	7.56% 6.8mg	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	NA	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Common Cowpeas	Recommended Dietary Allowance
Calcium	18% 181mg	50% 499mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	426% 3.83mg	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	5.1% 0.41mg	469% 37.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	199% 835mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	301% 6.93mg	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	11% 77mg	275% 1923mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	148% 5044mg	3400mg per day for Men 19-50 years
Selenium	NA	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.46% 54.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Common Cowpeas per 1 lb

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

Lets compare vitamin content per 1 pound of Valencia Oranges vs Common Cowpeas:

• 1 pound of Valencia Oranges has 32.3 times more Vitamin C than Common Cowpeas.
• While 1 lb of Raw Common Cowpeas contains 9.8 times more Vitamin B1, 5.7 times more Vitamin B2, 7.6 times more Vitamin B3, 6 times more Vitamin B5, 5.7 times more Vitamin B6 and 16.2 times more Vitamin B9 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Common Cowpeas have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Common Cowpeas:

• 1 pound of Valencia Oranges has 7.2 times more Water than Common Cowpeas.
• While 1 lb of Raw Common Cowpeas contains 2.8 times more Calcium, 22.8 times more Copper, 91.9 times more Iron, 18.4 times more Magnesium, 66.4 times more Manganese, 24.9 times more Phosphorus, 6.2 times more Potassium and 56.2 times more Zinc than Raw Valencia Oranges.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Common Cowpeas contains 6.9 times more Energy, 12.4 times more Omega 3, 7.8 times more Omega 6, 5 times more Carbohydrate, 4.2 times more Fiber and 22.6 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein