Comparing Nutrients in 7 ounces Boiled Catjang Cowpeas VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas	27%	5%	68%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Catjang Cowpeas	Valencia Oranges	Recommended Dietary Allowance
Energy	8% 232kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.3g	18% 23.6g	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	19% 7.14g	13% 4.96g	38g per day for Men 19-50 years
Protein	29% 16g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	9.6% 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	70.4% 282μg	19.3% 77.4μg	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	0.88% 0.79mg	107% 96mg	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

	Boiled Catjang Cowpeas	Valencia Oranges	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	59.8% 0.54mg	8.16% 0.073mg	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	75.7% 6.05mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	2% 0.046mg	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	40.3% 282mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	NA	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	33.7% 3.7mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	3.74% 138g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Catjang Cowpeas VS Valencia Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Catjang Cowpeas versus 7 oz of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Catjang Cowpeas vs Valencia Oranges:

• 7 ounces of Boiled Catjang Cowpeas have 1.9 times more Vitamin B1, 2.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.6 times more Vitamin B9 than Valencia Oranges.
• While 7 oz of Raw Valencia Oranges contain 121.3 times more Vitamin C than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Valencia Oranges provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Boiled Catjang Cowpeas have insufficient amounts of Vitamin C
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Boiled Catjang Cowpeas as well as Raw Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Catjang Cowpeas vs Valencia Oranges:

• 7 ounces of Boiled Catjang Cowpeas have 7.3 times more Copper, 33.9 times more Iron, 9.6 times more Magnesium, 20.6 times more Manganese, 8.4 times more Phosphorus, 2.1 times more Potassium and 31.2 times more Zinc than Valencia Oranges.
• While 7 oz of Raw Valencia Oranges contain 1.5 times more Calcium than Boiled Catjang Cowpeas.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Catjang Cowpeas have 2.4 times more Energy, 6.9 times more Omega 3, 1.7 times more Carbohydrate, 1.4 times more Fiber and 7.8 times more Protein than Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Catjang Cowpeas as well as Raw Valencia Oranges provide inadequate amounts of Omega 6 in seven ounces.