Comparing Nutrients in 1 kilogram Cooked Frozen Young Cowpeas VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Valencia Oranges	Recommended Dietary Allowance
Energy	45.5% 1320kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	72.5% 1.16g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	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	183% 238g	91% 119g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	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	168% 64g	65.8% 25g	38g per day for Men 19-50 years
Protein	152% 85g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.3mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	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	353% 1410μg	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	29% 26mg	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	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Valencia Oranges	Recommended Dietary Allowance
Calcium	23% 230mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	204% 1.84mg	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	265% 21mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	344% 7.9mg	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	174% 1220mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	110% 3750mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	18% 661g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Young Cowpeas vs Valencia Oranges:

• Boiled and Drained Frozen Young Cowpeas have 3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3 times more Vitamin A and 18.7 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas and Raw Valencia Oranges have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Young Cowpeas vs Valencia Oranges:

• Boiled and Drained Frozen Young Cowpeas have 5 times more Copper, 23.6 times more Iron, 5 times more Magnesium, 34.4 times more Manganese, 7.2 times more Phosphorus, 2.1 times more Potassium and 23.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Calcium and 1.3 times more Water than Boiled and Drained Frozen Young Cowpeas .

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Young Cowpeas have 2.7 times more Energy, 7.3 times more Omega 3, 2 times more Carbohydrate, 2.6 times more Fiber and 8.2 times more Protein than Raw Valencia Oranges.
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.