Comparing Nutrients in 1 pound Oranges with Peel VS Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Oranges with Peel	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	9.85% 286kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	87.7% 114g	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	53.7% 20.4g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	72.7% 40.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	23% 3.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	21.5% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	37% 0.48mg	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	212% 848μg	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	358% 322mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	31.8% 318mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	103% 0.93mg	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	45.4% 3.63mg	133% 10.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	NA	174% 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	14.3% 100mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	65% 7.17mg	11mg per day for Men 19-50 years
Water	10% 373g	7.86% 291g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Oranges with Peel has 1.4 times more Vitamin B5 and 17.8 times more Vitamin C than Frozen Young Cowpeas .
• While 1 lb of Frozen Young Cowpeas , Unprepared contains 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3 and 6.2 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Young Cowpeas provide similar amounts of Vitamin B6 per one pound.
• Both Raw Oranges with Peel as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 2.7 times more Calcium and 1.3 times more Water than Frozen Young Cowpeas .
• While 1 lb of Frozen Young Cowpeas , Unprepared contains 3.6 times more Copper, 2.9 times more Iron, 3.9 times more Magnesium, 5.5 times more Phosphorus, 2.3 times more Potassium, 5.1 times more Selenium and 14.4 times more Zinc than Raw Oranges with Peel .
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Young Cowpeas , Unprepared contains 2.2 times more Energy, 7.6 times more Omega 3, 1.6 times more Carbohydrate and 6.9 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Young Cowpeas offer comparable quantities of Fiber per one pound.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in one pound.