Comparing Nutrients in 1 kilogram Canned Cowpeas VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Cowpeas	24%	6%	70%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Cowpeas	Oranges with Peel	Recommended Dietary Allowance
Energy	26.6% 770kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.82% 1.5g	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	105% 136g	119% 155g	130g per day for Men 19-50 years
Sugars	NA	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	87% 33g	118% 45g	38g per day for Men 19-50 years
Protein	84.6% 47.4g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Cowpeas	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	71.5% 0.93mg	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	128% 510μg	75% 300μg	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	30% 27mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Canned Cowpeas	Oranges with Peel	Recommended Dietary Allowance
Calcium	20% 200mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	63.3% 0.57mg	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	121% 9.7mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	NA	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	100% 700mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	195% 2930mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	21.5% 796g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Cowpeas VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Cowpeas vs Oranges with Peel :

• 1 kilogram of Canned Cowpeas has 1.5 times more Vitamin B2 and 1.7 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 26.3 times more Vitamin C than Canned Common Cowpeas.
• Both Canned Common Cowpeas as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Cowpeas vs Oranges with Peel :

• 1 kilogram of Canned Cowpeas has 2.1 times more Copper, 1.2 times more Iron, 2 times more Magnesium, 3.2 times more Phosphorus, 3.3 times more Selenium, 146.5 times more Sodium and 6.4 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.5 times more Calcium than Canned Common Cowpeas.
• Both Canned Cowpeas and Oranges with Peel contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Cowpeas has 1.2 times more Energy, 5.4 times more Omega 3 and 3.6 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.4 times more Fiber than Canned Common Cowpeas.
• Both Canned Cowpeas and Oranges with Peel offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Canned Common Cowpeas as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.