Comparing Nutrients in 7 ounces Oranges with Peel VS Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Oranges with Peel	Young Cowpeas	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	28.7% 37.4g	130g per day for Men 19-50 years
Sugars	NA	8.2% 5.95g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	26% 9.92g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10.2% 0.13mg	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	15% 59.5μg	83.3% 333μg	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	157% 141mg	5.5% 4.96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Young Cowpeas	Recommended Dietary Allowance
Calcium	14% 139mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	28.7% 0.26mg	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	20% 1.6mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	NA	48.3% 1.1mg	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	6.24% 43.7mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.14% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Young Cowpeas per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Young Cowpeas :

• 7 ounces of Oranges with Peel have 2.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 28.4 times more Vitamin C than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain 3.2 times more Vitamin A, 2.9 times more Vitamin B2, 2.9 times more Vitamin B3 and 5.6 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Young Cowpeas provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Young Cowpeas :

• 7 oz of Raw Young Cowpeas contain 1.8 times more Calcium, 2.3 times more Copper, 1.4 times more Iron, 3.6 times more Magnesium, 2.4 times more Phosphorus, 2.2 times more Potassium, 3.3 times more Selenium and 9.2 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Young Cowpeas contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Young Cowpeas contain 1.4 times more Energy, 3.9 times more Omega 3 and 2.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Young Cowpeas offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Raw Young Cowpeas provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Young Cowpeas

What are the health benefits of Oranges with Peel compared to Young Cowpeas ?

Oranges with peel are a great source of vitamin C, fiber, and antioxidants, which can help boost the immune system, improve digestion, and reduce inflammation. Cowpeas, on the other hand, are rich in protein, fiber, and various vitamins and minerals, such as folate and iron. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health and nutrition.

Can I lose weight easier by eating more Oranges with Peel or Young Cowpeas ?

Both oranges with peel and young cowpeas can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel are rich in vitamin C and antioxidants, while young cowpeas are a good source of plant-based protein. Including a variety of fruits, vegetables, and legumes in your diet can support weight loss by providing essential nutrients and promoting feelings of fullness. Remember to focus on overall balanced nutrition and portion control for sustainable weight loss.

Should I eat more Oranges with Peel or more Young 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 protein-rich plant foods. Young cowpeas are a good source of plant-based protein, while oranges with peel are not a significant source of protein. Therefore, incorporating more young cowpeas into your diet would be more beneficial for muscle growth and recovery. Additionally, be sure to include other protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains to support your muscle-building goals.

What is the environmental impact of producing Oranges with Peel compared to Young Cowpeas ?

Oranges with peel have a lower environmental impact compared to young cowpeas. Oranges require less water, land, and resources to grow, making them a more sustainable option. Additionally, oranges are typically grown in a way that produces less greenhouse gas emissions compared to cowpeas. Incorporating more plant-based foods like oranges into your diet can help reduce your environmental footprint.