Comparing Nutrients in 1 kilogram Boiled Common Cowpeas VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Common Cowpeas	Oranges with Peel	Recommended Dietary Allowance
Energy	40% 1160kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	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	160% 208g	119% 155g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	171% 65g	118% 45g	38g per day for Men 19-50 years
Protein	138% 77.3g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2.02mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	520% 2080μg	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	4.44% 4mg	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	18.7% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Oranges with Peel	Recommended Dietary Allowance
Calcium	24% 240mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	298% 2.68mg	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	314% 25mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	207% 4.75mg	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	223% 1560mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	81.8% 2780mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	19% 700g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Common Cowpeas VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Common 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 Boiled Common Cowpeas vs Oranges with Peel :

• 1 kilogram of Boiled Common Cowpeas has 2 times more Vitamin B1, 1.2 times more Vitamin B5 and 6.9 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 177.5 times more Vitamin C than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Oranges with Peel provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Common Cowpeas have insufficient amounts of Vitamin C
• Both Boiled Common Cowpeas as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Boiled Common Cowpeas has 4.7 times more Copper, 3.1 times more Iron, 3.8 times more Magnesium, 7.1 times more Phosphorus, 1.4 times more Potassium, 3.6 times more Selenium and 11.7 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.9 times more Calcium than Boiled Common Cowpeas.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Common Cowpeas has 1.8 times more Energy, 5.2 times more Omega 3, 1.3 times more Carbohydrate, 1.4 times more Fiber and 5.9 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Boiled Common Cowpeas as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.