Comparing Nutrients in 1 kilogram Common Cowpeas VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Common Cowpeas	Florida Oranges	Recommended Dietary Allowance
Energy	116% 3360kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	124% 2g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	462% 600g	88.8% 115g	130g per day for Men 19-50 years
Sugars	95% 69g	126% 91g	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	63% 24g	38g per day for Men 19-50 years
Protein	420% 235g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Florida Oranges	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	711% 8.53mg	83.3% 1mg	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	25% 4mg	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	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Florida Oranges	Recommended Dietary Allowance
Calcium	110% 1100mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	939% 8.45mg	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	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	10.4% 0.24mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	327% 11120mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	9.1% 5μg	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	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	3.23% 120g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Common Cowpeas VS Florida Oranges per 1 kg

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

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

• 1 kilogram of Common Cowpeas has 8.5 times more Vitamin B1, 5.7 times more Vitamin B2, 5.2 times more Vitamin B3, 6 times more Vitamin B5, 7 times more Vitamin B6, 37.2 times more Vitamin B9, 2.2 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 30 times more Vitamin C than Raw Common Cowpeas.
• 1 kilogram of Common Cowpeas have insufficient amounts of Vitamin C
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Common Cowpeas as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Common Cowpeas vs Florida Oranges:

• 1 kilogram of Common Cowpeas has 2.6 times more Calcium, 21.7 times more Copper, 91.9 times more Iron, 18.4 times more Magnesium, 63.7 times more Manganese, 35.3 times more Phosphorus, 6.6 times more Potassium, 18 times more Selenium and 42.1 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 7.3 times more Water than Raw Common Cowpeas.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Common Cowpeas has 7.3 times more Energy, 18.1 times more Omega 3, 11.1 times more Omega 6, 5.2 times more Carbohydrate, 4.4 times more Fiber and 33.6 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.3 times more Sugars than Raw Common Cowpeas.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein