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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Oranges with Peel	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	4.3% 125kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	14.5% 19g	130g per day for Men 19-50 years
Sugars	NA	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	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	72.8% 65.5mg	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	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	52% 62.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	14% 139mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	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	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.6% 171g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Young Pods With Seeds Cowpeas:

• 7 ounces of Oranges with Peel have 2.2 times more Vitamin C than Young Pods With Seeds Cowpeas.
• While 7 oz of Raw Young Pods With Seeds Cowpeas contain 5.2 times more Vitamin A, 1.5 times more Vitamin B1, 2.8 times more Vitamin B2, 2.4 times more Vitamin B3, 2.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 oz of Raw Young Pods With Seeds Cowpeas contain 1.8 times more Copper, 4.1 times more Magnesium, 3 times more Phosphorus and 3.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Young Pods With Seeds Cowpeas contain similar levels of Calcium, Iron, Potassium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel 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 Oranges with Peel have 1.4 times more Energy, 1.6 times more Carbohydrate and 1.4 times more Fiber than Young Pods With Seeds Cowpeas.
• While 7 oz of Raw Young Pods With Seeds Cowpeas contain 3.3 times more Omega 3 and 2.5 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Young Pods With Seeds Cowpeas provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Young Pods With Seeds Cowpeas provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Young Pods With Seeds Cowpeas

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

Oranges with peel are a great source of vitamin C, fiber, and antioxidants. The peel also contains additional nutrients like flavonoids and essential oils. On the other hand, young pods with seeds cowpeas are rich in protein, fiber, vitamins, and minerals like iron and potassium. Both foods offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health and nutrition.

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

Both oranges with peel and young pods with seeds cowpeas are nutritious foods that can support weight loss when included in a balanced diet. Oranges with peel are a good source of fiber, vitamin C, and antioxidants, which can help with digestion and overall health. Young pods with seeds cowpeas are rich in protein, fiber, and vitamins, which can help keep you full and satisfied. Incorporating a variety of fruits, vegetables, and plant-based proteins into your diet can support weight loss by providing essential nutrients and promoting satiety. Remember to focus on overall dietary patterns and portion sizes for successful weight management.

Should I eat more Oranges with Peel 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 a variety of protein-rich plant foods. Both oranges with peel and young pods with seeds cowpeas are nutritious options, but cowpeas are a better choice for muscle building due to their higher protein content. Cowpeas are a good source of plant-based protein, which is essential for muscle repair and growth. Incorporating cowpeas into your diet along with other protein-rich plant foods such as legumes, tofu, tempeh, nuts, and seeds can help support muscle development.

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

Oranges with peel have a higher environmental impact compared to young pods with seeds cowpeas. The production of oranges requires more water, land, and energy, as well as contributing to deforestation and pesticide use. Cowpeas, on the other hand, are legumes that have a lower environmental footprint due to their nitrogen-fixing properties, which reduce the need for synthetic fertilizers. Additionally, cowpeas can be grown in a more sustainable manner, making them a more eco-friendly choice.