Comparing Nutrients in 5 ounces Oranges VS Cooked Frozen Young Cowpeas with Salt

Macros Ratio

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

Macro Nutrients

	Oranges	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	25.6% 33.3g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	8.7% 6.32g	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	8.95% 3.4g	24% 9.07g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	10.4% 0.13mg	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	10.6% 42.5μg	50% 200μg	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	83.8% 75.4mg	4.1% 3.7mg	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	1.7% 0.26mg	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	43.5% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	29% 0.26mg	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	1.77% 0.14mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	48.7% 1.12mg	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	2.83% 20mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	8.76% 4.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	3.32% 123g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Cooked Frozen Young Cowpeas with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges versus 5 oz of Cooked Frozen Young Cowpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oranges have 20.5 times more Vitamin C than Cooked Frozen Young Cowpeas with Salt.
• While 5 oz of Boiled Frozen Young Cowpeas , drained with Salt contain 3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B6, 4.7 times more Vitamin B9, 1.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Oranges and Cooked Frozen Young Cowpeas with Salt provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Oranges have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Raw Oranges as well as Boiled Frozen Young Cowpeas , drained with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Oranges have 1.7 times more Calcium and 1.3 times more Water than Cooked Frozen Young Cowpeas with Salt.
• While 5 oz of Boiled Frozen Young Cowpeas , drained with Salt contain 4.1 times more Copper, 21.2 times more Iron, 5 times more Magnesium, 31.6 times more Manganese, 8.7 times more Phosphorus, 2.1 times more Potassium, 6.8 times more Selenium, more Sodium and 20.3 times more Zinc than Raw Oranges.
• 5 ounces of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges have 2.1 times more Sugars than Cooked Frozen Young Cowpeas with Salt.
• While 5 oz of Boiled Frozen Young Cowpeas , drained with Salt contain 2.8 times more Energy, 16.6 times more Omega 3, 2 times more Carbohydrate, 2.7 times more Fiber and 9 times more Protein than Raw Oranges.
• 5 ounces of Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Oranges as well as Boiled Frozen Young Cowpeas , drained with Salt provide inadequate amounts of Omega 6 in five ounces.