Comparing Nutrients in 5 ounces Oranges with Peel VS Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Oranges with Peel	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	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	17% 22g	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	16.8% 6.38g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	6.7% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	10.6% 42.5μg	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	112% 101mg	6.3% 5.67mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	3.15% 117g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Young Cowpeas per 5 oz

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

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

• 5 ounces of Oranges with Peel have 1.4 times more Vitamin B5 and 17.8 times more Vitamin C than Frozen Young Cowpeas .
• While 5 oz of Frozen Young Cowpeas , Unprepared contain 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3 and 6.2 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Young Cowpeas provide similar amounts of Vitamin B6 per five ounces.
• Both Raw Oranges with Peel as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Oranges with Peel have 2.7 times more Calcium and 1.3 times more Water than Frozen Young Cowpeas .
• While 5 oz of Frozen Young Cowpeas , Unprepared contain 3.6 times more Copper, 2.9 times more Iron, 3.9 times more Magnesium, 5.5 times more Phosphorus, 2.3 times more Potassium, 5.1 times more Selenium and 14.4 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Young Cowpeas , Unprepared contain 2.2 times more Energy, 7.6 times more Omega 3, 1.6 times more Carbohydrate and 6.9 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Young Cowpeas offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in five ounces.