Comparing Nutrients in 7 ounces Florida Oranges VS Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Florida Oranges	Young Cowpeas	Recommended Dietary Allowance
Energy	3.15% 91kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	28.7% 37.4g	130g per day for Men 19-50 years
Sugars	25% 18g	8.2% 5.95g	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	2.5% 1.4g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	10.2% 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	8.43% 33.7μg	83.3% 333μg	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	99% 89.3mg	5.5% 4.96mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Young Cowpeas	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	28.7% 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	2.23% 0.18mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	48.3% 1.1mg	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	3.4% 24mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.14% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Young Cowpeas per 7 oz

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

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

• 7 ounces of Florida Oranges have 1.7 times more Vitamin B5 and 18 times more Vitamin C than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain 3.7 times more Vitamin A, 3.6 times more Vitamin B2, 3.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 9.9 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Young Cowpeas provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A
• Both Raw Florida Oranges as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Young Cowpeas contain 2.9 times more Calcium, 3.3 times more Copper, 12.2 times more Iron, 5.1 times more Magnesium, 23.3 times more Manganese, 4.4 times more Phosphorus, 2.6 times more Potassium, 4.6 times more Selenium and 12.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Young Cowpeas contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 3 times more Sugars than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain 2 times more Energy, 5.7 times more Omega 3, 1.6 times more Carbohydrate, 2.1 times more Fiber and 4.2 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Florida Oranges as well as Raw Young Cowpeas provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Young Cowpeas

What are the health benefits of Florida Oranges compared to Young Cowpeas ?

Florida oranges are a great source of vitamin C, which supports a healthy immune system, while young cowpeas are rich in protein and fiber, which can help with digestion and satiety. Both are nutritious options, but they offer different health benefits based on their unique nutrient profiles.

Can I lose weight easier by eating more Florida Oranges or Young Cowpeas ?

Both Florida oranges and young cowpeas can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, weight loss ultimately comes down to creating a calorie deficit, meaning you need to consume fewer calories than you burn. Incorporating a variety of fruits, vegetables, whole grains, and legumes into your diet, along with regular physical activity, can help support weight loss in a healthy and sustainable way.

Should I eat more Florida Oranges or more Young Cowpeas to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both Florida Oranges and Young Cowpeas are nutritious options, but Young Cowpeas would be a better choice as they are a good source of plant-based protein which is essential for muscle growth and repair. Incorporating a variety of plant-based proteins such as legumes, nuts, seeds, and whole grains into your diet will help support your muscle-building goals.

What is the environmental impact of producing Florida Oranges compared to Young Cowpeas ?

Producing Florida Oranges typically has a higher environmental impact compared to Young Cowpeas. Oranges require more water, land, and resources to grow, while cowpeas are known for their ability to fix nitrogen in the soil, reducing the need for synthetic fertilizers. Choosing plant-based foods like cowpeas over animal products like oranges can help reduce greenhouse gas emissions and minimize environmental degradation.