Comparing Nutrients in 100 grams Florida Oranges VS Boiled Catjang Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Florida Oranges	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Energy	1.6% 46kcal	4.03% 117kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	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	6.3% 2.4g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	14.5% 8.13g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	7.72% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	7.08% 0.092mg	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	4.25% 17μg	35.5% 142μg	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	50% 45mg	0.44% 0.4mg	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	1.2% 0.18mg	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

	Florida Oranges	Boiled Catjang Cowpeas	Recommended Dietary Allowance
Calcium	4.3% 43mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	30% 0.27mg	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	1.13% 0.09mg	38% 3.05mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	20.6% 0.47mg	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	1.7% 12mg	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	11% 375mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	2.36% 87g	1.9% 69.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Catjang Cowpeas per 100 g

Compare the macro and micronutrient content in 100 g of Florida Oranges versus 100 g of Boiled Catjang Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Florida Oranges vs Boiled Catjang Cowpeas:

• 100 grams of Florida Oranges have 112.5 times more Vitamin C than Boiled Catjang Cowpeas.
• While 100 g of Boiled Catjang Cowpeas contain 1.6 times more Vitamin B1, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 8.4 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Boiled Catjang Cowpeas provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Boiled Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Boiled Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Boiled Catjang Cowpeas:

• 100 grams of Florida Oranges have 1.7 times more Calcium and 1.3 times more Water than Boiled Catjang Cowpeas.
• While 100 g of Boiled Catjang Cowpeas contain 6.9 times more Copper, 33.9 times more Iron, 9.6 times more Magnesium, 19.7 times more Manganese, 11.8 times more Phosphorus, 2.2 times more Potassium, 5 times more Selenium and 23.4 times more Zinc than Raw Florida Oranges.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Catjang Cowpeas contain 2.5 times more Energy, 10.1 times more Omega 3, 1.8 times more Carbohydrate, 1.5 times more Fiber and 11.6 times more Protein than Raw Florida Oranges.
• 100 grams of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Florida Oranges as well as Boiled Catjang Cowpeas provide inadequate amounts of Omega 6 in 100 grams.