Comparing Nutrients in 7 ounces Navel Oranges VS Leafy Tips Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Navel Oranges	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	3.35% 97kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	7.36% 9.57g	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	NA	38g per day for Men 19-50 years
Protein	3.22% 1.8g	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 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	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	3.22% 0.26mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	26.6% 903mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	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	4.6% 171g	4.8% 178g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Navel Oranges have 4.4 times more Vitamin B5 and 1.6 times more Vitamin C than Leafy Tips Cowpeas.
• While 7 oz of Raw Leafy Tips Cowpeas contain 3 times more Vitamin A, 5.2 times more Vitamin B1, 3.4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• 7 ounces of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• Both Raw Navel 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 Navel Oranges vs Leafy Tips Cowpeas:

• 7 ounces of Navel Oranges have 2.6 times more Phosphorus than Leafy Tips Cowpeas.
• While 7 oz of Raw Leafy Tips Cowpeas contain 1.5 times more Calcium, 4.9 times more Copper, 14.8 times more Iron, 3.9 times more Magnesium, 17.6 times more Manganese, 2.7 times more Potassium and 3.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Leafy Tips Cowpeas contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus
• Both Raw Navel Oranges as well as Raw Leafy Tips Cowpeas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 2.6 times more Carbohydrate than Leafy Tips Cowpeas.
• While 7 oz of Raw Leafy Tips Cowpeas contain 4.9 times more Omega 3 and 4.5 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Leafy Tips Cowpeas provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Leafy Tips Cowpeas

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can support immune function, skin health, and digestion. Leafy tips cowpeas are rich in protein, fiber, and various vitamins and minerals, which can support muscle growth, satiety, and overall health. Both foods offer unique health benefits and can be part of a balanced vegan diet.

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

Both navel oranges and leafy tips cowpeas can be part of a healthy weight loss diet as they are low in calories and high in fiber, which can help you feel full and satisfied. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall calorie intake and portion sizes in addition to food choices. Incorporating a variety of fruits, vegetables, whole grains, and lean proteins into your diet can help support your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both navel oranges and leafy tips cowpeas are nutritious options, but for muscle building, leafy tips cowpeas would be a better choice as they are a good source of plant-based protein. Incorporating a variety of protein-rich foods such as legumes, nuts, seeds, and whole grains into your diet can help support muscle growth and recovery.

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

Navel oranges have a higher environmental impact compared to leafy tips cowpeas due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and are typically grown in monoculture orchards, which can lead to soil degradation and pesticide use. Cowpeas, on the other hand, are a legume that can fix nitrogen in the soil, reducing the need for synthetic fertilizers. Additionally, cowpeas are often grown as part of a diverse crop rotation system, which can help improve soil health and biodiversity. Overall, choosing plant-based foods like cowpeas can have a lower environmental impact compared to fruits like oranges.