Comparing Nutrients in 7 ounces Oranges with Peel VS Boiled Catjang Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Oranges with Peel	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Energy	4.3% 125kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	2.24% 0.38g	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	31% 40.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	19% 7.14g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	14% 0.18mg	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	70.4% 282μg	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	0.88% 0.79mg	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	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Calcium	14% 139mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	59.8% 0.54mg	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	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	41% 0.94mg	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	4.4% 163g	3.74% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Catjang Cowpeas per 7 oz

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

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

• 7 ounces of Oranges with Peel have 177.5 times more Vitamin C than Boiled Catjang Cowpeas.
• While 7 oz of Boiled Catjang Cowpeas contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B3 and 4.7 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Catjang Cowpeas provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Boiled Catjang Cowpeas have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 2.7 times more Calcium than Boiled Catjang Cowpeas.
• While 7 oz of Boiled Catjang Cowpeas contain 4.8 times more Copper, 3.8 times more Iron, 6.9 times more Magnesium, 6.5 times more Phosphorus, 1.9 times more Potassium, 3.6 times more Selenium and 17 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.3 times more Fiber than Boiled Catjang Cowpeas.
• While 7 oz of Boiled Catjang Cowpeas contain 1.9 times more Energy, 6.9 times more Omega 3, 1.3 times more Carbohydrate and 6.3 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Boiled Catjang Cowpeas provide inadequate amounts of Omega 6 in seven ounces.