Comparing Nutrients in 1 pound Valencia Oranges VS Leafy Tips Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Valencia Oranges	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	7.66% 222kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.6% 0.27g	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	17% 22g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	38g per day for Men 19-50 years
Protein	8.42% 4.7g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	61.8% 0.8mg	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	115% 458μg	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	181% 163mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	18% 181mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	96% 0.87mg	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	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	100% 2.3mg	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	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	60.7% 2064mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Leafy Tips Cowpeas per 1 lb

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

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

• 1 pound of Valencia Oranges has 4.2 times more Vitamin B5 and 1.3 times more Vitamin C than Leafy Tips Cowpeas.
• While 1 lb of Raw Leafy Tips Cowpeas contains 3 times more Vitamin A, 4.1 times more Vitamin B1, 4.4 times more Vitamin B2, 4.1 times more Vitamin B3, 2.8 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 1 pound of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• Both Raw Valencia Oranges as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Leafy Tips Cowpeas:

• 1 pound of Valencia Oranges has 1.9 times more Phosphorus than Leafy Tips Cowpeas.
• While 1 lb of Raw Leafy Tips Cowpeas contains 1.6 times more Calcium, 5.2 times more Copper, 21.3 times more Iron, 4.3 times more Magnesium, 22.1 times more Manganese, 2.5 times more Potassium and 4.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Leafy Tips Cowpeas contain similar levels of Water per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 pound of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 2.5 times more Carbohydrate than Leafy Tips Cowpeas.
• While 1 lb of Raw Leafy Tips Cowpeas contains 2.8 times more Omega 3 and 3.9 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Raw Leafy Tips Cowpeas provide inadequate amounts of Energy and Omega 6 in one pound.