Comparing Nutrients in 5 ounces Valencia Oranges VS Frozen Young Cowpeas

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	6.8% 197kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	NA	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	9.33% 3.54g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	6.7% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	11.6% 0.15mg	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	66.3% 265μg	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	6.3% 5.67mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	32.3% 0.29mg	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	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	54.3% 1.25mg	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	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	NA	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.46% 91g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 3 times more Vitamin A and 12.1 times more Vitamin C than Frozen Young Cowpeas , Unprepared.
• While Frozen Young Cowpeas , Unprepared contain 2.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3 times more Vitamin B3, 1.7 times more Vitamin B6 and 4.8 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Frozen Young Cowpeas , Unprepared have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Valencia Oranges as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Valencia Oranges have 1.5 times more Calcium and 1.3 times more Water than Frozen Young Cowpeas , Unprepared.
• While Frozen Young Cowpeas , Unprepared contain 5.5 times more Copper, 26.1 times more Iron, 5.5 times more Magnesium, 38.3 times more Manganese, 7.2 times more Phosphorus, 2.5 times more Potassium and 26.3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Frozen Young Cowpeas , Unprepared contain 2.8 times more Energy, 7.6 times more Omega 3, 2.1 times more Carbohydrate, 2 times more Fiber and 8.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.