Comparing Nutrients in 1 kilogram Boiled Young Cowpeas with Salt VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas with Salt	13%	4%	83%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Young Cowpeas with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	32.4% 940kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	152% 197g	91% 119g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	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	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	132% 50g	65.8% 25g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.7% 14mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	48.5% 0.63mg	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	318% 1270μg	98% 390μg	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	24.4% 22mg	539% 485mg	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	14.7% 2.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	128% 1280mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	41% 0.37mg	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	140% 11mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	249% 5.7mg	10% 0.23mg	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	73% 510mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	123% 4180mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	NA	55μg per day for Men 19-50 years
Sodium	160% 2400mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	20.4% 755g	23.3% 863g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas with Salt VS Valencia Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Young Cowpeas with Salt versus 1 kg of Valencia Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Young Cowpeas with Salt vs Valencia Oranges:

• 1 kilogram of Boiled Young Cowpeas with Salt has 3.3 times more Vitamin A, 3.7 times more Vitamin B2, 5.1 times more Vitamin B3 and 3.3 times more Vitamin B9 than Valencia Oranges.
• While 1 kg of Raw Valencia Oranges contains 1.6 times more Vitamin B5 and 22 times more Vitamin C than Boiled and Drained Young Cowpeas with Salt.
• Both Boiled Young Cowpeas with Salt and Valencia Oranges provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Boiled and Drained Young Cowpeas with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Young Cowpeas with Salt vs Valencia Oranges:

• 1 kilogram of Boiled Young Cowpeas with Salt has 3.2 times more Calcium, 3.6 times more Copper, 12.4 times more Iron, 5.2 times more Magnesium, 24.9 times more Manganese, 3 times more Phosphorus, 2.3 times more Potassium, more Sodium and 17.2 times more Zinc than Valencia Oranges.
• Both Boiled Young Cowpeas with Salt and Valencia Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Young Cowpeas with Salt has 1.9 times more Energy, 4.3 times more Omega 3, 1.7 times more Carbohydrate, 2 times more Fiber and 3 times more Protein than Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Young Cowpeas with Salt as well as Raw Valencia Oranges provide inadequate amounts of Omega 6 in one kilogram.