Comparing Nutrients in 14 ounces Leafy Tips Cowpeas VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Leafy Tips Cowpeas	43%	6%	51%
Oranges	7%	2%	91%

Macro Nutrients

	Leafy Tips Cowpeas	Oranges	Recommended Dietary Allowance
Energy	3.97% 115kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	51% 37g	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	NA	25% 9.53g	38g per day for Men 19-50 years
Protein	29% 16.3g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Oranges	Recommended Dietary Allowance
Vitamin A	16% 143μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.45mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	18.3% 0.24mg	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	100% 401μg	29.8% 119μg	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	159% 143mg	235% 211mg	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	NA	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leafy Tips Cowpeas	Oranges	Recommended Dietary Allowance
Calcium	25% 250mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	84.2% 0.76mg	20% 0.18mg	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	95% 7.62mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	4.3% 0.099mg	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	5.1% 35.7mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	53% 1806mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.63% 356g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Leafy Tips Cowpeas vs Oranges:

• Raw Leafy Tips Cowpeas have 3.3 times more Vitamin A, 4.1 times more Vitamin B1, 4.4 times more Vitamin B2, 4 times more Vitamin B3, 3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain 4.2 times more Vitamin B5 and 1.5 times more Vitamin C than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Leafy Tips Cowpeas vs Oranges:

• Raw Leafy Tips Cowpeas have 1.6 times more Calcium, 4.2 times more Copper, 19.2 times more Iron, 4.3 times more Magnesium, 20.4 times more Manganese, 2.5 times more Potassium, 1.8 times more Selenium and 4.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.6 times more Phosphorus than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas and Raw Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Leafy Tips Cowpeas have 6.3 times more Omega 3 and 4.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.6 times more Energy and 2.4 times more Carbohydrate than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.