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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Valencia Oranges	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	3.35% 97kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.84% 0.14g	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	14.5% 19g	130g per day for Men 19-50 years
Sugars	NA	13.8% 10g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	26.4% 0.34mg	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	26.3% 105μg	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	72.8% 65.5mg	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	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	52% 62.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	22% 0.2mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	26.6% 0.61mg	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	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	12.5% 427mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.6% 171g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Valencia Oranges have 1.5 times more Vitamin C than Young Pods With Seeds Cowpeas.
• While 7 oz of Raw Young Pods With Seeds Cowpeas contain 5.7 times more Vitamin A, 1.7 times more Vitamin B1, 3.5 times more Vitamin B2, 4.4 times more Vitamin B3, 3.8 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Young Pods With Seeds Cowpeas contain 1.6 times more Calcium, 2.7 times more Copper, 11.1 times more Iron, 5.8 times more Magnesium, 13.4 times more Manganese, 3.8 times more Phosphorus and 5.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Young Pods With Seeds Cowpeas contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 1.3 times more Carbohydrate than Young Pods With Seeds Cowpeas.
• While 7 oz of Raw Young Pods With Seeds Cowpeas contain 3.3 times more Omega 3, 1.3 times more Fiber and 3.2 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 Young Pods With Seeds Cowpeas provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Young Pods With Seeds Cowpeas

What are the health benefits of Valencia Oranges compared to Young Pods With Seeds Cowpeas?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, digestion, and overall well-being. Young pods with seeds cowpeas are rich in protein, fiber, and essential nutrients like iron and folate, which can help with muscle repair, blood health, and energy production. 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 Young Pods With Seeds Cowpeas?

Both Valencia oranges and young pods with seeds cowpeas can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, weight loss ultimately depends on creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. Incorporating a variety of fruits, vegetables, whole grains, and legumes into your diet, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Valencia Oranges or more Young Pods With Seeds Cowpeas to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Valencia oranges and young pods with seeds cowpeas are nutritious options, but cowpeas are a better choice for muscle building as they are higher in protein content. Incorporating cowpeas into your diet along with other plant-based protein sources such as legumes, tofu, tempeh, and nuts will help support muscle growth and recovery.

What is the environmental impact of producing Valencia Oranges compared to Young Pods With Seeds Cowpeas?

Valencia oranges have a higher environmental impact compared to young pods with seeds cowpeas. Oranges require more water, pesticides, and land to grow, leading to increased carbon emissions and water usage. Cowpeas are nitrogen-fixing legumes that can improve soil health and require fewer resources to cultivate, making them a more sustainable option.