Comparing Nutrients in 7 ounces Navel Oranges VS Boiled Catjang Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Navel Oranges	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Energy	3.35% 97kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	31% 40.3g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	19% 7.14g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	14% 0.18mg	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	17% 67.5μg	70.4% 282μg	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	130% 117mg	0.88% 0.79mg	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% 0.3mg	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

	Navel Oranges	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	59.8% 0.54mg	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	3.22% 0.26mg	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	41% 0.94mg	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	6.52% 45.6mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.74% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled Catjang Cowpeas per 7 oz

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

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

• 7 ounces of Navel Oranges have 147.8 times more Vitamin C than Boiled Catjang Cowpeas.
• While 7 oz of Boiled Catjang Cowpeas contain 2.4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.2 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Boiled Catjang Cowpeas provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Boiled Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Boiled Catjang Cowpeas:

• 7 ounces of Navel Oranges have 1.7 times more Calcium and 1.2 times more Water than Boiled Catjang Cowpeas.
• While 7 oz of Boiled Catjang Cowpeas contain 6.9 times more Copper, 23.5 times more Iron, 8.7 times more Magnesium, 16.3 times more Manganese, 6.2 times more Phosphorus, 2.3 times more Potassium, more Selenium and 23.4 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Catjang Cowpeas contain 2.4 times more Energy, 12.3 times more Omega 3, 1.6 times more Carbohydrate, 1.6 times more Fiber and 8.9 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Boiled Catjang Cowpeas provide inadequate amounts of Omega 6 in seven ounces.