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Comparing Nutrients in 100 calories Boiled Leafy Tips CowpeasVS Valencia Oranges

Weight per 100 calories

Boiled Leafy Tips Cowpeas
455g
Valencia Oranges
204g

Raw Valencia Oranges have 2.2 times more energy per unit of mass than Boiled and Drained Leafy Tips Cowpeas, which is low in comparison to other foods. Boiled Leafy Tips Cowpeas having very low energy density.

Which food has more nutrients per 100 calories - Boiled Leafy Tips Cowpeas or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Leafy Tips Cowpeas
61%
3%
36%
Valencia Oranges
8%
5%
87%
100 kcal ▼

Macro Nutrients

Boiled Leafy Tips Cowpeasvs Valencia Oranges
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.47%0.45g
Fat
0.63%0.61g
0.45 gvs0.61 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.37%0.12g
Saturated Fat
0.22%0.071g
0.12 gvs0.071 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.83%0.077g
Omega 3
2.04%0.033g
0.077 gvs0.033 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.64%0.11g
Omega 6
0.53%0.09g
0.11 gvs0.09 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.8%12.7g
Carbohydrate
18.7%24.3g
12.7 gvs24.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
13.4%5.1g
NA gvs5.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
38%21.2g
Protein
3.8%2.12g
21.2 gvs2.12 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Leafy Tips Cowpeasvs Valencia Oranges
14.6%132μg
Vitamin A
2.72%24.5μg
RAE, retinol activity equivalents
132 μgvs24.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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97%1.16mg
Vitamin B1
14.8%0.18mg
Thiamine
1.16 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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49.7%0.65mg
Vitamin B2
6.28%0.082mg
Riboflavin
0.65 mgvs0.082 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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28.6%4.6mg
Vitamin B3
3.5%0.56mg
Niacin, nicotinic acid, niacinamide
4.6 mgvs0.56 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
4.2%0.21mg
Vitamin B5
10.2%0.51mg
Pantothenic acid
0.21 mgvs0.51 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
47.2%0.61mg
Vitamin B6
9.9%0.13mg
Pyridoxine
0.61 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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68%273μg
Vitamin B9
20%79.6μg
Folates and Folic Acid
273 μgvs79.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
93%83.6mg
Vitamin C
110%99mg
Ascorbic acid
83.6 mgvs99 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Leafy Tips Cowpeasvs Valencia Oranges
31.4%314mg
Calcium
8.16%81.6mg
314 mgvs81.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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77.8%0.7mg
Copper
8.4%0.076mg
0.7 mgvs0.076 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
62%4.95mg
Iron
2.3%0.18mg
4.95 mgvs0.18 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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67%282mg
Magnesium
4.86%20.4mg
282 mgvs20.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
81.4%1.87mg
Manganese
2.04%0.047mg
1.87 mgvs0.047 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
27.3%191mg
Phosphorus
4.96%34.7mg
191 mgvs34.7 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
47%1595mg
Potassium
10.7%365mg
1595 mgvs365 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
7.44%4.1μg
Selenium
NA
4.1 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.8%27.3mg
Sodium
0%0mg
27.3 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
9.9%1.1mg
Zinc
1.1%0.12mg
1.1 mgvs0.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11.2%415g
Water
4.76%176g
415 gvs176 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Leafy Tips Cowpeas vs Valencia Oranges:
Comparing minerals per 100 calories for Boiled Leafy Tips Cowpeas vs Valencia Oranges:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Boiled Leafy Tips CowpeasVS Garden CressValencia OrangesVS Garden CressBoiled Leafy Tips CowpeasVS Navel OrangesValencia OrangesVS Navel Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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