Comparing Nutrients in 5 ounces Valencia Oranges VS Boiled Pigeon Peas

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Pigeon Peas	22%	3%	75%

Macro Nutrients

	Valencia Oranges	Boiled Pigeon Peas	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	25.4% 33g	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	25% 9.5g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Pigeon Peas	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	9.04% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	5.45% 0.071mg	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	39.3% 157μg	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% 0mg	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	Boiled Pigeon Peas	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	42.4% 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	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	31% 0.71mg	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% 169mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	NA	7.47% 4.1μg	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	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.63% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Boiled Pigeon Peas :

• Raw Valencia Oranges have more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.8 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled Pigeon Peas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Boiled Pigeon Peas :

• Raw Valencia Oranges have 1.3 times more Water than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 7.3 times more Copper, 12.3 times more Iron, 4.6 times more Magnesium, 21.8 times more Manganese, 7 times more Phosphorus, 2.1 times more Potassium and 15 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled Pigeon Peas have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 1.8 times more Omega 3 than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 2.5 times more Energy, 4.5 times more Omega 6, 2 times more Carbohydrate, 2.7 times more Fiber and 6.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled Pigeon Peas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.