Comparing Nutrients in 1 pound Florida Oranges VS Canned Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Cowpeas	24%	6%	70%

Macro Nutrients

	Florida Oranges	Canned Cowpeas	Recommended Dietary Allowance
Energy	7.2% 209kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	47.6% 62g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	28.6% 11g	39.4% 15g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	38.4% 21.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	15.7% 0.2mg	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	19.3% 77μg	58% 231μg	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	227% 204mg	13.6% 12.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Cowpeas	Recommended Dietary Allowance
Calcium	19.5% 195mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	59% 0.53mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	56% 1.3mg	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	7.78% 54.4mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	88.6% 1329mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	10.7% 395g	9.76% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Cowpeas per 1 lb

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Canned Cowpeas:

• 1 pound of Florida Oranges has 1.3 times more Vitamin B1, 1.3 times more Vitamin B5 and 16.7 times more Vitamin C than Canned Cowpeas.
• While 1 lb of Canned Common Cowpeas contains 1.9 times more Vitamin B2 and 3 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Canned Cowpeas provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• Both Raw Florida Oranges as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Canned Cowpeas:

• 1 pound of Florida Oranges has 2.2 times more Calcium than Canned Cowpeas.
• While 1 lb of Canned Common Cowpeas contains 3 times more Copper, 10.8 times more Iron, 2.8 times more Magnesium, 11.8 times more Manganese, 5.8 times more Phosphorus, 4.6 times more Selenium, more Sodium and 8.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Canned Cowpeas contain similar levels of Potassium and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Common Cowpeas contains 1.7 times more Energy, 7.9 times more Omega 3, 1.4 times more Fiber and 6.8 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Canned Cowpeas offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Florida Oranges as well as Canned Common Cowpeas provide inadequate amounts of Omega 6 in one pound.