Comparing Nutrients in 7 ounces Valencia OrangesVS Young Cowpeas

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Young Cowpeas

13%

84%

7 oz ▼

Macro Nutrients

Valencia Orangesvs Young Cowpeas

3.35%97kcal

Energy

6.16%179kcal

97 kcalvs179 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.61%0.6g

Fat

0.72%0.69g

0.6 gvs0.69 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.22%0.069g

Saturated Fat

0.56%0.18g

0.069 gvs0.18 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2%0.032g

Omega 3

7.8%0.13g

0.032 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.51%0.087g

Omega 6

1%0.17g

0.087 gvs0.17 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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18%23.6g

Carbohydrate

28.7%37.4g

23.6 gvs37.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

8.2%5.95g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs5.95 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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13%4.96g

Fiber

26%9.92g

4.96 gvs9.92 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.7%2.06g

Protein

10.5%5.85g

2.06 gvs5.85 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Valencia Orangesvs Young Cowpeas

2.65%24μg

Vitamin A

9.04%81.4μg

RAE, retinol activity equivalents

24 μgvs81.4 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.4%0.17mg

Vitamin B1

18%0.22mg

Thiamine

0.17 mgvs0.22 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.1%0.079mg

Vitamin B2

22%0.29mg

Riboflavin

0.079 mgvs0.29 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.4%0.54mg

Vitamin B3

18%2.88mg

Niacin, nicotinic acid, niacinamide

0.54 mgvs2.88 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.92%0.5mg

Vitamin B5

6%0.3mg

Pantothenic acid

0.5 mgvs0.3 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.6%0.13mg

Vitamin B6

10.2%0.13mg

Pyridoxine

0.13 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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19.3%77.4μg

Vitamin B9

83.3%333μg

Folates and Folic Acid

77.4 μgvs333 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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107%96mg

Vitamin C

5.5%4.96mg

Ascorbic acid

96 mgvs4.96 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Valencia Orangesvs Young Cowpeas

7.94%79.4mg

Calcium

25%250mg

79.4 mgvs250 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.16%0.073mg

Copper

28.7%0.26mg

0.073 mgvs0.26 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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2.23%0.18mg

Iron

27.3%2.2mg

0.18 mgvs2.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.72%20mg

Magnesium

24%101mg

20 mgvs101 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2%0.046mg

Manganese

48.3%1.1mg

0.046 mgvs1.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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4.8%33.7mg

Phosphorus

15%105mg

33.7 mgvs105 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.4%355mg

Potassium

25%855mg

355 mgvs855 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

8.3%4.56μg

NA μgvs4.56 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0.53%7.94mg

0 mgvs7.94 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.1%0.12mg

Zinc

18.2%2mg

0.12 mgvs2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.63%171g

Water

4.14%153g

171 gvs153 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Valencia Oranges vs Young Cowpeas :

Raw Valencia Oranges have 1.7 times more Vitamin B5 and 19.4 times more Vitamin C than Raw Young Cowpeas .
While Raw Young Cowpeas contain 3.4 times more Vitamin A, 1.3 times more Vitamin B1, 3.6 times more Vitamin B2, 5.3 times more Vitamin B3 and 4.3 times more Vitamin B9 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Young Cowpeas have similar amounts of Vitamin B6 per 7 oz.
Both Raw Valencia Oranges as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Young Cowpeas :

Raw Young Cowpeas contain 3.2 times more Calcium, 3.5 times more Copper, 12.2 times more Iron, 5.1 times more Magnesium, 24.3 times more Manganese, 3.1 times more Phosphorus, 2.4 times more Potassium and 16.8 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Young Cowpeas have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Raw Young Cowpeas contain 1.8 times more Energy, 3.9 times more Omega 3, 1.6 times more Carbohydrate, 2 times more Fiber and 2.8 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Raw Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Valencia OrangesVS Navel OrangesYoung Cowpeas VS Navel OrangesValencia OrangesVS Boiled Young Cowpeas Young Cowpeas VS Boiled Young Cowpeas

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Comparing Nutrients in 7 ounces Valencia OrangesVS Young Cowpeas

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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