Comparing Nutrients in 5 ounces Frozen Young Cowpeas VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Frozen Young Cowpeas	Oranges	Recommended Dietary Allowance
Energy	6.8% 197kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	13% 16.7g	130g per day for Men 19-50 years
Sugars	NA	18.3% 13.3g	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	18.7% 7.1g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Oranges	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.74% 0.1mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.34mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	6.54% 0.085mg	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	66.3% 265μg	10.6% 42.5μg	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	6.3% 5.67mg	83.8% 75.4mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Oranges	Recommended Dietary Allowance
Calcium	3.7% 37mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	7.1% 0.064mg	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	41.6% 3.33mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	1.54% 0.035mg	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	24.7% 173mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	9.28% 5.1μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	2.46% 91g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Young Cowpeas vs Oranges:

• Frozen Young Cowpeas , Unprepared have 2.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B6 and 6.2 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain 2.8 times more Vitamin A and 13.3 times more Vitamin C than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared and Raw Oranges have similar amounts of Vitamin B5 per 5 oz.
• Both Frozen Young Cowpeas , Unprepared as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Young Cowpeas vs Oranges:

• Frozen Young Cowpeas , Unprepared have 4.6 times more Copper, 23.5 times more Iron, 5.5 times more Magnesium, 35.2 times more Manganese, 8.7 times more Phosphorus, 2.4 times more Potassium, 7.2 times more Selenium and 22.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Calcium and 1.4 times more Water than Frozen Young Cowpeas , Unprepared.

Comparison of macro-nutrients per 5 ounces:

• Frozen Young Cowpeas , Unprepared have 3 times more Energy, 17.4 times more Omega 3, 2.1 times more Carbohydrate, 2.1 times more Fiber and 9.6 times more Protein than Raw Oranges.
• Both Frozen Young Cowpeas , Unprepared as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.