Comparing Nutrients in 5 ounces Catjang Cowpeas VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Catjang Cowpeas	Navel Oranges	Recommended Dietary Allowance
Energy	16.8% 486kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	3.02% 2.93g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.5g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	40% 15g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	60.4% 34g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.3% 0.96mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	8.6% 0.11mg	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	226% 906μg	12% 48μg	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	2.36% 2.13mg	93% 83.8mg	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	1.4% 0.21mg	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

	Catjang Cowpeas	Navel Oranges	Recommended Dietary Allowance
Calcium	12% 120mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	6.14% 0.055mg	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	176% 14mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	1.8% 0.041mg	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	88.7% 621mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	78.7% 8.66mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.42% 15.7g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Catjang Cowpeas vs Navel Oranges:

• Raw Catjang Cowpeas have 10 times more Vitamin B1, 3.3 times more Vitamin B2, 6.6 times more Vitamin B3, 5.8 times more Vitamin B5, 4.6 times more Vitamin B6 and 18.8 times more Vitamin B9 than Raw Navel Oranges.
• While Raw Navel Oranges contain 6 times more Vitamin A and 39.4 times more Vitamin C than Raw Catjang Cowpeas.
• Both Raw Catjang Cowpeas as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Catjang Cowpeas vs Navel Oranges:

• Raw Catjang Cowpeas have 2 times more Calcium, 27.2 times more Copper, 76.5 times more Iron, 30.3 times more Magnesium, 53.2 times more Manganese, 19 times more Phosphorus, 8.3 times more Potassium, more Selenium, 58 times more Sodium and 76.4 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 7.8 times more Water than Raw Catjang Cowpeas.

Comparison of macro-nutrients per 5 ounces:

• Raw Catjang Cowpeas have 7 times more Energy, 13.8 times more Fat, 31.9 times more Saturated Fat, 36.2 times more Omega 3, 24.5 times more Omega 6, 4.8 times more Carbohydrate, 4.9 times more Fiber and 26.2 times more Protein than Raw Navel Oranges.
• Both Raw Catjang Cowpeas as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.