Comparing Nutrients in 5 ounces Navel Oranges VS Cooked Frozen Young Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%

Macro Nutrients

	Navel Oranges	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	13.7% 17.8g	25.6% 33.3g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	24% 9.07g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Frozen Young Cowpeas with Salt	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	8.03% 0.096mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	43.5% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	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	2.3% 0.18mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	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	4.66% 32.6mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.76% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	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

Nutrient Comparison: Navel Oranges VS Cooked Frozen Young Cowpeas with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Cooked Frozen Young Cowpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Cooked Frozen Young Cowpeas with Salt:

• 5 ounces of Navel Oranges have 1.2 times more Vitamin B5 and 22.7 times more Vitamin C than Cooked Frozen Young Cowpeas with Salt.
• While 5 oz of Boiled Frozen Young Cowpeas , drained with Salt contain 3.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 4.1 times more Vitamin B9, 2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Cooked Frozen Young Cowpeas with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Boiled Frozen Young Cowpeas , drained with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Cooked Frozen Young Cowpeas with Salt:

• 5 ounces of Navel Oranges have 1.9 times more Calcium and 1.3 times more Water than Cooked Frozen Young Cowpeas with Salt.
• While 5 oz of Boiled Frozen Young Cowpeas , drained with Salt contain 4.7 times more Copper, 16.3 times more Iron, 4.5 times more Magnesium, 27.3 times more Manganese, 5.3 times more Phosphorus, 2.3 times more Potassium, more Selenium, 241 times more Sodium and 17.8 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 1.9 times more Sugars than Cooked Frozen Young Cowpeas with Salt.
• While 5 oz of Boiled Frozen Young Cowpeas , drained with Salt contain 2.7 times more Energy, 12.9 times more Omega 3, 1.9 times more Carbohydrate, 2.9 times more Fiber and 9.3 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Boiled Frozen Young Cowpeas , drained with Salt provide inadequate amounts of Omega 6 in five ounces.