Comparing Nutrients in 5 ounces Valencia Oranges VS Cooked Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Valencia Oranges	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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% 17g	26% 33.7g	130g per day for Men 19-50 years
Sugars	NA	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	9.33% 3.54g	24% 9.07g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	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	2.43% 0.39mg	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	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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	NA	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.5% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	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	1.6% 0.13mg	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	1.4% 0.033mg	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	3.44% 24mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	NA	8.76% 4.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.53% 94g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 3 times more Vitamin A and 18.7 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Frozen Young Cowpeas have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Valencia Oranges as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Valencia Oranges have 1.7 times more Calcium and 1.3 times more Water than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 5 times more Copper, 23.6 times more Iron, 5 times more Magnesium, 34.4 times more Manganese, 7.2 times more Phosphorus, 2.1 times more Potassium and 23.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Frozen Young Cowpeas contain 2.7 times more Energy, 7.3 times more Omega 3, 2 times more Carbohydrate, 2.6 times more Fiber and 8.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.