Comparing Nutrients in 7 ounces Navel Oranges VS Catjang Cowpeas

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Catjang Cowpeas	Recommended Dietary Allowance
Energy	3.35% 97kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	3.36% 1.08g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	6.57% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	91% 118g	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	56% 21.2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	84.5% 47.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	34.7% 5.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	55% 0.72mg	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	317% 1268μg	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	3.3% 2.98mg	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	Catjang Cowpeas	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	234% 2.1mg	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	247% 19.7mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	157% 661mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	133% 3.06mg	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	124% 869mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	80.3% 2729mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	110% 12mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Catjang Cowpeas per 7 oz

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

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

• 7 ounces of Navel Oranges have 39.4 times more Vitamin C than Catjang Cowpeas.
• While 7 oz of Raw Catjang Cowpeas contain 10 times more Vitamin B1, 3.3 times more Vitamin B2, 6.6 times more Vitamin B3, 5.8 times more Vitamin B5, 4.6 times more Vitamin B6 and 18.8 times more Vitamin B9 than Raw Navel Oranges.
• 7 ounces of Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Raw 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 Catjang Cowpeas:

• 7 ounces of Navel Oranges have 7.8 times more Water than Catjang Cowpeas.
• While 7 oz of Raw Catjang Cowpeas contain 2 times more Calcium, 27.2 times more Copper, 76.5 times more Iron, 30.3 times more Magnesium, 53.2 times more Manganese, 19 times more Phosphorus, 8.3 times more Potassium, more Selenium, 58 times more Sodium and 76.4 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 Raw Catjang Cowpeas contain 7 times more Energy, 13.8 times more Fat, 36.2 times more Omega 3, 24.5 times more Omega 6, 4.8 times more Carbohydrate, 4.9 times more Fiber and 26.2 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein