Comparing Nutrients in 5 ounces Oranges VS Catjang Cowpeas

Macros Ratio

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

Macro Nutrients

	Oranges	Catjang Cowpeas	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	3.02% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	4.7% 0.8g	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	65% 84.5g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	8.95% 3.4g	40% 15g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	60.4% 34g	56g per day for Men 19-50 years

Vitamins

	Oranges	Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	80.3% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	24.8% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	39.4% 0.51mg	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	226% 906μg	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	2.36% 2.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Catjang Cowpeas	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	167% 1.5mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	95% 2.2mg	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	88.7% 621mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	78.7% 8.66mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.42% 15.7g	3700g per day for Men 19-50 years

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

• Raw Oranges have 5.5 times more Vitamin A and 35.5 times more Vitamin C than Raw Catjang Cowpeas.
• While Raw Catjang Cowpeas contain 7.8 times more Vitamin B1, 4.3 times more Vitamin B2, 9.9 times more Vitamin B3, 6 times more Vitamin B5, 6 times more Vitamin B6 and 21.3 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges as well as Raw Catjang Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Catjang Cowpeas:

• Raw Oranges have 7.9 times more Water than Raw Catjang Cowpeas.
• While Raw Catjang Cowpeas contain 2.1 times more Calcium, 23.5 times more Copper, 99.5 times more Iron, 33.3 times more Magnesium, 61.8 times more Manganese, 31.3 times more Phosphorus, 7.6 times more Potassium, 18.2 times more Selenium, more Sodium and 87.3 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Catjang Cowpeas contain 7.3 times more Energy, 17.3 times more Fat, 36.1 times more Saturated Fat, 46.6 times more Omega 3, 31.3 times more Omega 6, 5.1 times more Carbohydrate, 4.5 times more Fiber and 25.4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Catjang Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.