Comparing Nutrients in 7 ounces Florida Oranges VS Leafy Tips Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Florida Oranges	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	3.15% 91kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	17.6% 23g	7.36% 9.57g	130g per day for Men 19-50 years
Sugars	25% 18g	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	12.5% 4.76g	NA	38g per day for Men 19-50 years
Protein	2.5% 1.4g	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	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	4.96% 0.79mg	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	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	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	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	2.07% 0.048mg	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	3.4% 24mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	26.6% 903mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	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	1.44% 0.16mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.8% 178g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Florida 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 Florida Oranges vs Leafy Tips Cowpeas:

• 7 ounces of Florida 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 3.3 times more Vitamin A, 3.5 times more Vitamin B1, 4.4 times more Vitamin B2, 2.8 times more Vitamin B3, 3.5 times more Vitamin B6 and 5.9 times more Vitamin B9 than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A
• 7 ounces of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• Both Raw Florida 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 Florida Oranges vs Leafy Tips Cowpeas:

• 7 oz of Raw Leafy Tips Cowpeas contain 1.5 times more Calcium, 4.9 times more Copper, 21.3 times more Iron, 4.3 times more Magnesium, 21.2 times more Manganese, 2.7 times more Potassium and 3.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Leafy Tips Cowpeas contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Florida Oranges as well as Raw Leafy Tips Cowpeas lack sufficient amounts of Phosphorus and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 2.4 times more Carbohydrate than Leafy Tips Cowpeas.
• While 7 oz of Raw Leafy Tips Cowpeas contain 4 times more Omega 3 and 5.9 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Raw Leafy Tips Cowpeas provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Leafy Tips Cowpeas

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

Florida oranges are a great source of vitamin C, which supports immune function and skin health. They also contain fiber, which aids in digestion and helps to regulate blood sugar levels. Leafy tips cowpeas, on the other hand, are rich in protein, fiber, and various vitamins and minerals such as iron and folate. They are a great plant-based source of protein for vegans and vegetarians. Both Florida oranges and leafy tips cowpeas offer unique health benefits and can be part of a balanced vegan diet.

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

Both Florida 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, 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, is key for successful and sustainable weight loss.

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

Both Florida oranges and leafy tips cowpeas can be beneficial for muscle gain while training consistently. Florida oranges are a good source of vitamin C, which can help with muscle recovery and immune function. Leafy tips cowpeas are rich in plant-based protein, which is essential for muscle growth and repair. To optimize muscle gain, it's important to include a variety of nutrient-dense foods in your diet, including both plant-based sources of protein and vitamin-rich fruits and vegetables.

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

Producing Florida oranges typically requires more water, pesticides, and fertilizers compared to leafy tips cowpeas. Additionally, transporting oranges over long distances can contribute to greenhouse gas emissions. On the other hand, cowpeas are nitrogen-fixing plants that can improve soil health and reduce the need for synthetic fertilizers. Overall, choosing locally grown, seasonal produce like cowpeas can have a lower environmental impact compared to oranges.