Comparing Nutrients in 1 pound Valencia Oranges VS Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Valencia Oranges	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	7.66% 222kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.92% 0.33g	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	33% 43g	130g per day for Men 19-50 years
Sugars	NA	31.5% 23g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	34.3% 308μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	85.7% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	60.4% 0.78mg	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	60% 240μg	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	166% 150mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	119% 143μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	18% 181mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	50.4% 0.45mg	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	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	60.7% 1.4mg	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	42% 295mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	28.7% 975mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	10.6% 392g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Young Pods With Seeds Cowpeas:

• Raw Valencia Oranges have 1.5 times more Vitamin C than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain 5.7 times more Vitamin A, 1.7 times more Vitamin B1, 3.5 times more Vitamin B2, 4.4 times more Vitamin B3, 3.8 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Young Pods With Seeds Cowpeas:

• Raw Young Pods With Seeds Cowpeas contain 1.6 times more Calcium, 2.7 times more Copper, 11.1 times more Iron, 5.8 times more Magnesium, 13.4 times more Manganese, 3.8 times more Phosphorus and 5.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Young Pods With Seeds Cowpeas have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 1.3 times more Carbohydrate than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain 3.3 times more Omega 3, 1.3 times more Fiber and 3.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Young Pods With Seeds Cowpeas have similar amounts of Energy per 1 lb.
• Both Raw Valencia Oranges as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.