Comparing Nutrients in 7 ounces Navel Oranges VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Navel Oranges	Common Cowpeas	Recommended Dietary Allowance
Energy	3.35% 97kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	92% 119g	130g per day for Men 19-50 years
Sugars	23.3% 17g	19% 13.7g	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	55.4% 21g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	83.3% 46.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	54.5% 0.71mg	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	314% 1256μg	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	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Common Cowpeas	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	186% 1.68mg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	132% 3.03mg	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	120% 841mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	65% 2207mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	60.8% 6.7mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Common Cowpeas per 7 oz

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

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

• 7 ounces of Navel Oranges have 39.4 times more Vitamin C than Common Cowpeas.
• While 7 oz of Raw Common Cowpeas contain 12.5 times more Vitamin B1, 4.4 times more Vitamin B2, 4.9 times more Vitamin B3, 5.7 times more Vitamin B5, 4.5 times more Vitamin B6, 18.6 times more Vitamin B9, 2.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Common Cowpeas have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Raw Common Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Common Cowpeas:

• 7 ounces of Navel Oranges have 7.2 times more Water than Common Cowpeas.
• While 7 oz of Raw Common Cowpeas contain 2.6 times more Calcium, 21.7 times more Copper, 63.6 times more Iron, 16.7 times more Magnesium, 52.7 times more Manganese, 18.4 times more Phosphorus, 6.7 times more Potassium, more Selenium and 42.1 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 ounces of Navel Oranges have 1.2 times more Sugars than Common Cowpeas.
• While 7 oz of Raw Common Cowpeas contain 6.9 times more Energy, 22.1 times more Omega 3, 14.9 times more Omega 6, 4.8 times more Carbohydrate, 4.8 times more Fiber and 25.8 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein