Comparing Nutrients in 100 calories Young Pods With Seeds Cowpeas VS Oranges

Weight per 100 calories

• Young Pods With Seeds Cowpeas: 227g
• Oranges: 213g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Young Pods With Seeds Cowpeas or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Young Pods With Seeds Cowpeas	Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	7.4% 0.12g	0.93% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	19.2% 25g	130g per day for Men 19-50 years
Sugars	15.8% 11.5g	27.4% 20g	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	19.7% 7.5g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Oranges	Recommended Dietary Allowance
Vitamin A	17% 155μg	2.6% 23.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	15.4% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	6.55% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.73mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	9.8% 0.13mg	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	30% 120μg	16% 64μg	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	83.3% 75mg	126% 113mg	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	7.42% 1.1mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.7% 71.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Oranges	Recommended Dietary Allowance
Calcium	14.8% 148mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	10.6% 0.096mg	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	28.4% 2.27mg	2.66% 0.21mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	5.07% 21.3mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	2.3% 0.053mg	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	21% 148mg	4.26% 29.8mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.05μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	1.35% 0.15mg	11mg per day for Men 19-50 years
Water	5.3% 195g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Young Pods With Seeds Cowpeas vs Oranges:

• Raw Young Pods With Seeds Cowpeas have 6.6 times more Vitamin A, 1.8 times more Vitamin B1, 3.7 times more Vitamin B2, 4.5 times more Vitamin B3, 4 times more Vitamin B5, 3.1 times more Vitamin B6, 1.9 times more Vitamin B9, 2.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.5 times more Vitamin C than Raw Young Pods With Seeds Cowpeas.
• Both Raw Young Pods With Seeds Cowpeas as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Young Pods With Seeds Cowpeas vs Oranges:

• Raw Young Pods With Seeds Cowpeas have 1.7 times more Calcium, 2.4 times more Copper, 10.7 times more Iron, 6.2 times more Magnesium, 13.2 times more Manganese, 5 times more Phosphorus, 1.3 times more Potassium, 1.9 times more Selenium and 5.2 times more Zinc than Raw Oranges.
• Both Raw Young Pods With Seeds Cowpeas and Raw Oranges have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Young Pods With Seeds Cowpeas have 7.9 times more Omega 3, 1.5 times more Fiber and 3.8 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.7 times more Sugars than Raw Young Pods With Seeds Cowpeas.
• Both Raw Young Pods With Seeds Cowpeas and Raw Oranges have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Young Pods With Seeds Cowpeas as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.