Comparing Nutrients in 7 ounces Valencia Oranges VS Leafy Tips Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Valencia Oranges	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	3.35% 97kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	7.36% 9.57g	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	13% 4.96g	NA	38g per day for Men 19-50 years
Protein	3.7% 2.06g	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	27% 0.35mg	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	19.3% 77.4μg	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	107% 96mg	79.4% 71.4mg	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

	Valencia Oranges	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	42% 0.38mg	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	2.23% 0.18mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	44% 1mg	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	4.8% 33.7mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	26.6% 903mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Leafy Tips Cowpeas per 7 oz

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

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Leafy Tips Cowpeas:

• 7 ounces of Valencia Oranges have 4.2 times more Vitamin B5 and 1.3 times more Vitamin C than Leafy Tips Cowpeas.
• While 7 oz of Raw Leafy Tips Cowpeas contain 3 times more Vitamin A, 4.1 times more Vitamin B1, 4.4 times more Vitamin B2, 4.1 times more Vitamin B3, 2.8 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 7 ounces of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• Both Raw Valencia Oranges as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Leafy Tips Cowpeas:

• 7 ounces of Valencia Oranges have 1.9 times more Phosphorus than Leafy Tips Cowpeas.
• While 7 oz of Raw Leafy Tips Cowpeas contain 1.6 times more Calcium, 5.2 times more Copper, 21.3 times more Iron, 4.3 times more Magnesium, 22.1 times more Manganese, 2.5 times more Potassium and 4.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Leafy Tips Cowpeas contain similar levels of Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 2.5 times more Carbohydrate than Leafy Tips Cowpeas.
• While 7 oz of Raw Leafy Tips Cowpeas contain 2.8 times more Omega 3 and 3.9 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Raw Leafy Tips Cowpeas provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Leafy Tips Cowpeas

What are the health benefits of Valencia Oranges compared to Leafy Tips Cowpeas?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve digestion, and reduce inflammation. Leafy tips cowpeas are rich in protein, fiber, and various vitamins and minerals, making them beneficial for muscle growth, digestion, and overall health. Both foods offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Valencia Oranges or Leafy Tips Cowpeas?

Both Valencia oranges and leafy tips cowpeas can be beneficial for weight loss due to their high fiber content and low calorie density. However, weight loss ultimately comes down to creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. Incorporating a variety of whole plant foods, including fruits like Valencia oranges and vegetables like leafy tips cowpeas, can help support weight loss by providing essential nutrients, fiber, and hydration. It's important to focus on overall dietary patterns and portion sizes, rather than relying on specific foods for weight loss.

Should I eat more Valencia Oranges or more Leafy Tips Cowpeas to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a balanced diet that includes a variety of plant-based protein sources. Leafy tips cowpeas are a good source of plant-based protein, while Valencia oranges are rich in vitamin C and other nutrients but lower in protein. To support muscle growth, consider incorporating a combination of protein-rich foods such as leafy tips cowpeas, legumes, tofu, tempeh, nuts, and seeds into your diet along with a variety of fruits and vegetables for overall health and nutrition.

What is the environmental impact of producing Valencia Oranges compared to Leafy Tips Cowpeas?

Valencia Oranges have a higher environmental impact compared to Leafy Tips Cowpeas. Oranges require more water, land, and resources to grow, leading to increased greenhouse gas emissions and potential habitat destruction. Cowpeas, on the other hand, are more sustainable as they require less water and resources to cultivate. Choosing plant-based foods like cowpeas over fruits like oranges can help reduce environmental impact.