Comparing Nutrients in 7 ounces Young Pods With Seeds Cowpeas VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Young Pods With Seeds Cowpeas	Navel Oranges	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	19% 25g	130g per day for Men 19-50 years
Sugars	13.8% 10g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Navel Oranges	Recommended Dietary Allowance
Vitamin A	15% 135μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	12% 0.16mg	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	26.3% 105μg	17% 67.5μg	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	72.8% 65.5mg	130% 117mg	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	6.5% 0.97mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52% 62.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Navel Oranges	Recommended Dietary Allowance
Calcium	13% 129mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	8.6% 0.077mg	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	25% 2mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	2.5% 0.058mg	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	18.4% 129mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	12.5% 427mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Pods With Seeds Cowpeas VS Navel Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Young Pods With Seeds Cowpeas versus 7 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Young Pods With Seeds Cowpeas vs Navel Oranges:

• 7 ounces of Young Pods With Seeds Cowpeas have 5.7 times more Vitamin A, 2.2 times more Vitamin B1, 2.7 times more Vitamin B2, 2.8 times more Vitamin B3, 3.6 times more Vitamin B5, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9, 3.3 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.8 times more Vitamin C than Raw Young Pods With Seeds Cowpeas.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Young Pods With Seeds Cowpeas as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Young Pods With Seeds Cowpeas vs Navel Oranges:

• 7 ounces of Young Pods With Seeds Cowpeas have 1.5 times more Calcium, 2.6 times more Copper, 7.7 times more Iron, 5.3 times more Magnesium, 10.6 times more Manganese, 2.8 times more Phosphorus, 1.3 times more Potassium and 4.3 times more Zinc than Navel Oranges.
• Both Young Pods With Seeds Cowpeas and Navel Oranges contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Young Pods With Seeds Cowpeas as well as Raw Navel Oranges lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Pods With Seeds Cowpeas have 5.8 times more Omega 3, 1.5 times more Fiber and 3.6 times more Protein than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.3 times more Carbohydrate and 1.7 times more Sugars than Raw Young Pods With Seeds Cowpeas.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Young Pods With Seeds Cowpeas as well as Raw Navel Oranges provide inadequate amounts of Energy and Omega 6 in seven ounces.