Comparing Nutrients in 100 grams Florida Oranges VS Catjang Cowpeas

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Catjang Cowpeas	Recommended Dietary Allowance
Energy	1.6% 46kcal	12% 343kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.13% 2.07g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	3.3% 0.56g	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	46% 59.6g	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	28% 10.7g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	27.8% 0.36mg	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	160% 639μg	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	1.67% 1.5mg	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	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	Catjang Cowpeas	Recommended Dietary Allowance
Calcium	4.3% 43mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	118% 1.06mg	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	124% 9.95mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	79.3% 333mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	67% 1.54mg	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	62.6% 438mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	40.4% 1375mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.3% 11g	3700g per day for Men 19-50 years

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

• Raw Florida Oranges have 5.5 times more Vitamin A and 30 times more Vitamin C than Raw Catjang Cowpeas.
• While Raw Catjang Cowpeas contain 6.8 times more Vitamin B1, 4.3 times more Vitamin B2, 7 times more Vitamin B3, 6 times more Vitamin B5, 7.1 times more Vitamin B6 and 37.6 times more Vitamin B9 than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Raw Catjang Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Florida Oranges have 7.9 times more Water than Raw Catjang Cowpeas.
• While Raw Catjang Cowpeas contain 2 times more Calcium, 27.2 times more Copper, 110.6 times more Iron, 33.3 times more Magnesium, 64.3 times more Manganese, 36.5 times more Phosphorus, 8.1 times more Potassium, 18.2 times more Selenium, more Sodium and 76.4 times more Zinc than Raw Florida Oranges.

Comparison of macro-nutrients per 100 grams:

• Raw Catjang Cowpeas contain 7.5 times more Energy, 9.9 times more Fat, 21.7 times more Saturated Fat, 29.6 times more Omega 3, 18.2 times more Omega 6, 5.2 times more Carbohydrate, 4.5 times more Fiber and 34.1 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Raw Catjang Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.