Comparing Nutrients in 7 ounces Navel Oranges VS Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Navel Oranges	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	3.35% 97kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	14.5% 19g	130g per day for Men 19-50 years
Sugars	23.3% 17g	13.8% 10g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	26.4% 0.34mg	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	26.3% 105μg	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	72.8% 65.5mg	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	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	52% 62.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	22% 0.2mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	26.6% 0.61mg	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	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	12.5% 427mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Young Pods With Seeds Cowpeas per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Young Pods With Seeds Cowpeas:

• 7 ounces of Navel Oranges have 1.8 times more Vitamin C than Young Pods With Seeds Cowpeas.
• While 7 oz of Raw Young Pods With Seeds Cowpeas contain 5.7 times more Vitamin A, 2.2 times more Vitamin B1, 2.7 times more Vitamin B2, 2.8 times more Vitamin B3, 3.6 times more Vitamin B5, 2.2 times more Vitamin B6, 1.6 times more Vitamin B9, 3.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Young Pods With Seeds Cowpeas:

• 7 oz of Raw Young Pods With Seeds Cowpeas contain 1.5 times more Calcium, 2.6 times more Copper, 7.7 times more Iron, 5.3 times more Magnesium, 10.6 times more Manganese, 2.8 times more Phosphorus, 1.3 times more Potassium and 4.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Young Pods With Seeds Cowpeas contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.3 times more Carbohydrate and 1.7 times more Sugars than Young Pods With Seeds Cowpeas.
• While 7 oz of Raw Young Pods With Seeds Cowpeas contain 5.8 times more Omega 3, 1.5 times more Fiber and 3.6 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 Young Pods With Seeds Cowpeas provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Young Pods With Seeds Cowpeas

What are the health benefits of Navel Oranges compared to Young Pods With Seeds Cowpeas?

Navel oranges are a good source of vitamin C, fiber, and antioxidants which support immune health, skin health, and digestion. Young pods with seeds cowpeas are rich in protein, fiber, and vitamins such as folate and iron which support muscle growth, heart health, and energy production. 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 Young Pods With Seeds Cowpeas?

Both navel oranges and young pods with seeds cowpeas can be part of a healthy weight loss diet due to their high fiber content and low calorie density. 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 legumes into your diet can help support weight loss while providing essential nutrients.

Should I eat more Navel Oranges or more Young Pods With Seeds Cowpeas to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Both Navel Oranges and Young Pods With Seeds Cowpeas are nutritious options, but Cowpeas are a better choice for muscle building as they are a good source of plant-based protein. Incorporating Cowpeas into your diet can help support muscle growth and recovery.

What is the environmental impact of producing Navel Oranges compared to Young Pods With Seeds Cowpeas?

Navel oranges have a higher environmental impact compared to young pods with seeds cowpeas due to factors such as water usage, land use, and carbon emissions associated with transportation. Cowpeas are legumes that require less water and land to grow, and they also have the added benefit of fixing nitrogen in the soil, reducing the need for synthetic fertilizers. Choosing plant-based foods like cowpeas can help reduce your carbon footprint and lessen the strain on the environment.