Comparing Nutrients in 1 kilogram Boiled Young Cowpeas VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Young Cowpeas	Navel Oranges	Recommended Dietary Allowance
Energy	33.4% 970kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	96% 125g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	132% 50g	58% 22g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Navel 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	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.7% 14mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	222% 266μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Navel Oranges	Recommended Dietary Allowance
Calcium	128% 1280mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	43.3% 0.39mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	249% 5.7mg	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	123% 4180mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	20.4% 755g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Young Cowpeas vs Navel Oranges:

• Boiled and Drained Young Cowpeas have 3.3 times more Vitamin A, 1.5 times more Vitamin B1, 2.9 times more Vitamin B2, 3.3 times more Vitamin B3, 3.7 times more Vitamin B9, 1.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.7 times more Vitamin B5 and 26.9 times more Vitamin C than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Raw Navel Oranges have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled and Drained Young Cowpeas as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Young Cowpeas vs Navel Oranges:

• Boiled and Drained Young Cowpeas have 3 times more Calcium, 3.4 times more Copper, 8.6 times more Iron, 4.7 times more Magnesium, 19.7 times more Manganese, 2.2 times more Phosphorus, 2.5 times more Potassium, more Selenium and 12.9 times more Zinc than Raw Navel Oranges.
• Both Boiled and Drained Young Cowpeas and Raw Navel Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Young Cowpeas have 2 times more Energy, 7.6 times more Omega 3, 1.6 times more Carbohydrate, 2.3 times more Fiber and 3.5 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.6 times more Sugars than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.