Comparing Nutrients in 100 grams Navel Oranges VS Boiled Young Pods With Seeds Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Young Pods With Seeds Cowpeas with Salt	25%	7%	68%

Macro Nutrients

	Navel Oranges	Boiled Young Pods With Seeds Cowpeas with Salt	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.42% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	5.4% 7g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	NA	38g per day for Men 19-50 years
Protein	1.63% 0.91g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Young Pods With Seeds Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	9.46% 0.12mg	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	8.5% 34μg	6.5% 26μg	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	65.7% 59mg	19% 17mg	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% 0.15mg	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

	Navel Oranges	Boiled Young Pods With Seeds Cowpeas with Salt	Recommended Dietary Allowance
Calcium	4.3% 43mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	7.9% 0.071mg	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	1.63% 0.13mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	9.52% 0.22mg	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	3.3% 23mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	16% 239mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.4% 89.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled Young Pods With Seeds Cowpeas with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Boiled Young Pods With Seeds Cowpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Boiled Young Pods With Seeds Cowpeas with Salt:

• 100 grams of Navel Oranges have 1.3 times more Vitamin B9 and 3.5 times more Vitamin C than Boiled Young Pods With Seeds Cowpeas with Salt.
• While 100 g of Boiled and Drained Young Pods With Seeds Cowpeas with Salt contain 5.8 times more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Boiled and Drained Young Pods With Seeds Cowpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Boiled Young Pods With Seeds Cowpeas with Salt:

• 100 g of Boiled and Drained Young Pods With Seeds Cowpeas with Salt contain 1.3 times more Calcium, 1.8 times more Copper, 5.4 times more Iron, 3.7 times more Magnesium, 7.6 times more Manganese, 2.1 times more Phosphorus, 239 times more Sodium and 3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Boiled Young Pods With Seeds Cowpeas with Salt contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Boiled and Drained Young Pods With Seeds Cowpeas with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 1.8 times more Carbohydrate than Boiled Young Pods With Seeds Cowpeas with Salt.
• While 100 g of Boiled and Drained Young Pods With Seeds Cowpeas with Salt contain 5.8 times more Omega 3 and 2.9 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Boiled and Drained Young Pods With Seeds Cowpeas with Salt provide inadequate amounts of Energy and Omega 6 in 100 grams.