Comparing Nutrients in 7 ounces Oranges VS Boiled Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Oranges	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	3.2% 93kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	31% 40.3g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	8.84% 6.4g	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	12.5% 4.76g	26% 9.92g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	9.92% 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	15% 59.5μg	63% 252μg	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	117% 106mg	4.85% 4.37mg	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	2.4% 0.36mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	44% 52.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	29.3% 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	2.5% 0.2mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	49.4% 1.14mg	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	3.97% 27.8mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.05% 150g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.6 times more Vitamin B5 and 24.2 times more Vitamin C than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 3.6 times more Vitamin A, 3.7 times more Vitamin B2, 5 times more Vitamin B3, 4.2 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Young Cowpeas have similar amounts of Vitamin B1, Vitamin B6 and Vitamin E per 7 oz.
• Both Raw Oranges as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Boiled Young Cowpeas :

• Boiled and Drained Young Cowpeas contain 3.2 times more Calcium, 3 times more Copper, 11.2 times more Iron, 5.2 times more Magnesium, 22.9 times more Manganese, 3.6 times more Phosphorus, 2.3 times more Potassium, 5 times more Selenium and 14.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Young Cowpeas have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 2.9 times more Sugars than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 2.1 times more Energy, 9.7 times more Omega 3, 1.7 times more Carbohydrate, 2.1 times more Fiber and 3.4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Boiled and Drained Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.