Comparing Nutrients in 1 kilogram Common Cowpeas VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Common Cowpeas	Valencia Oranges	Recommended Dietary Allowance
Energy	116% 3360kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	124% 2g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	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	462% 600g	91% 119g	130g per day for Men 19-50 years
Sugars	95% 69g	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	279% 106g	65.8% 25g	38g per day for Men 19-50 years
Protein	420% 235g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	711% 8.53mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	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	1583% 6330μg	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	16.7% 15mg	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	26% 3.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Valencia Oranges	Recommended Dietary Allowance
Calcium	110% 1100mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	939% 8.45mg	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	1034% 82.7mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	438% 1840mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	664% 15.3mg	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	606% 4240mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	327% 11120mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	NA	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	306% 33.7mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	3.23% 120g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Common Cowpeas vs Valencia Oranges:

• Raw Common Cowpeas have 9.8 times more Vitamin B1, 5.7 times more Vitamin B2, 7.6 times more Vitamin B3, 6 times more Vitamin B5, 5.7 times more Vitamin B6 and 16.2 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Vitamin A and 32.3 times more Vitamin C than Raw Common Cowpeas.
• Both Raw Common 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 Common Cowpeas vs Valencia Oranges:

• Raw Common Cowpeas have 2.8 times more Calcium, 22.8 times more Copper, 91.9 times more Iron, 18.4 times more Magnesium, 66.4 times more Manganese, 24.9 times more Phosphorus, 6.2 times more Potassium, more Sodium and 56.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 7.2 times more Water than Raw Common Cowpeas.

Comparison of macro-nutrients per 1 kilogram:

• Raw Common Cowpeas have 6.9 times more Energy, 4.2 times more Fat, 9.5 times more Saturated Fat, 12.4 times more Omega 3, 7.8 times more Omega 6, 5 times more Carbohydrate, 4.2 times more Fiber and 22.6 times more Protein than Raw Valencia Oranges.
• Both Raw Common Cowpeas as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.