Comparing Nutrients in 5 ounces Valencia Oranges VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Valencia Oranges	Common Cowpeas	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	2.86% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	65.5% 85g	130g per day for Men 19-50 years
Sugars	NA	13.5% 9.8g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	39% 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	14% 55.3μg	224% 897μg	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	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	NA	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Common Cowpeas	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	133% 1.2mg	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	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	94% 2.17mg	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	86% 601mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	46.4% 1576mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	43.4% 4.78mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Common Cowpeas per 5 oz

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

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

• 5 ounces of Valencia Oranges have 32.3 times more Vitamin C than Common Cowpeas.
• While 5 oz of Raw Common Cowpeas contain 9.8 times more Vitamin B1, 5.7 times more Vitamin B2, 7.6 times more Vitamin B3, 6 times more Vitamin B5, 5.7 times more Vitamin B6 and 16.2 times more Vitamin B9 than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Common Cowpeas have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Raw 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 Common Cowpeas:

• 5 ounces of Valencia Oranges have 7.2 times more Water than Common Cowpeas.
• While 5 oz of Raw Common Cowpeas contain 2.8 times more Calcium, 22.8 times more Copper, 91.9 times more Iron, 18.4 times more Magnesium, 66.4 times more Manganese, 24.9 times more Phosphorus, 6.2 times more Potassium and 56.2 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 Raw Common Cowpeas contain 6.9 times more Energy, 12.4 times more Omega 3, 7.8 times more Omega 6, 5 times more Carbohydrate, 4.2 times more Fiber and 22.6 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein