Comparing Nutrients in 5 ounces Canned Cowpeas VS Florida Oranges

Macros Ratio

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

Macro Nutrients

	Canned Cowpeas	Florida Oranges	Recommended Dietary Allowance
Energy	3.76% 109kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	12.3% 4.68g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	12% 6.7g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Canned Cowpeas	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.98% 0.11mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.14% 0.5mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	5.56% 0.072mg	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	18% 72.3μg	6.02% 24μg	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	4.25% 3.83mg	71% 63.8mg	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	1.7% 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

	Canned Cowpeas	Florida Oranges	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	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	17% 1.37mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	1.48% 0.034mg	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% 99mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	27.7% 415mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.05% 113g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cowpeas VS Florida Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Cowpeas versus 5 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Cowpeas vs Florida Oranges:

• 5 ounces of Canned Cowpeas have 1.9 times more Vitamin B2 and 3 times more Vitamin B9 than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B5 and 16.7 times more Vitamin C than Canned Common Cowpeas.
• Both Canned Cowpeas and Florida Oranges provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• Both Canned Common Cowpeas as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Cowpeas vs Florida Oranges:

• 5 ounces of Canned Cowpeas have 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 Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 2.2 times more Calcium than Canned Common Cowpeas.
• Both Canned Cowpeas and Florida Oranges contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

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