Comparing Nutrients in 5 ounces Valencia Oranges VS Boiled Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Valencia Oranges	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	NA	6.45% 4.68g	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	24.2% 9.2g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	11% 0.14mg	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	73.7% 295μg	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	0.63% 0.57mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	42.2% 0.38mg	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	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	29.3% 0.67mg	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	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	NA	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.7% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Boiled Common Cowpeas per 5 oz

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

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Boiled Common Cowpeas:

• 5 ounces of Valencia Oranges have 121.3 times more Vitamin C than Boiled Common Cowpeas.
• While 5 oz of Boiled Common Cowpeas contain 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 5.3 times more Vitamin B9 than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Boiled Common Cowpeas have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Boiled Common Cowpeas:

• 5 ounces of Valencia Oranges have 1.7 times more Calcium and 1.2 times more Water than Boiled Common Cowpeas.
• While 5 oz of Boiled Common Cowpeas contain 7.2 times more Copper, 27.9 times more Iron, 5.3 times more Magnesium, 20.7 times more Manganese, 9.2 times more Phosphorus, 1.6 times more Potassium and 21.5 times more Zinc than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Common Cowpeas contain 2.4 times more Energy, 5.2 times more Omega 3, 1.7 times more Carbohydrate, 2.6 times more Fiber and 7.4 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Valencia Oranges as well as Boiled Common Cowpeas provide inadequate amounts of Omega 6 in five ounces.