Comparing Nutrients in 1 kilogram Boiled Young Pods With Seeds Cowpeas VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Boiled Young Pods With Seeds Cowpeas	Oranges with Peel	Recommended Dietary Allowance
Energy	11.7% 340kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	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	54% 70g	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	NA	118% 45g	38g per day for Men 19-50 years
Protein	46.4% 26g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pods With Seeds Cowpeas	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	128% 6.38mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	65% 260μg	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	189% 170mg	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

	Boiled Young Pods With Seeds Cowpeas	Oranges with Peel	Recommended Dietary Allowance
Calcium	55% 550mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	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	87.5% 7mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	70% 490mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24% 895g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Pods With Seeds Cowpeas VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Young Pods With Seeds 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 Young Pods With Seeds Cowpeas vs Oranges with Peel :

• 1 kilogram of Boiled Young Pods With Seeds Cowpeas has 5.4 times more Vitamin A, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 4.2 times more Vitamin C than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled Young Pods With Seeds Cowpeas and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Boiled Young Pods With Seeds Cowpeas vs Oranges with Peel :

• 1 kilogram of Boiled Young Pods With Seeds Cowpeas has 1.2 times more Copper, 2.9 times more Magnesium, 2.2 times more Phosphorus and 2.2 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Calcium than Boiled and Drained Young Pods With Seeds Cowpeas.
• Both Boiled Young Pods With Seeds Cowpeas and Oranges with Peel contain similar levels of Iron, Potassium and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Young Pods With Seeds Cowpeas has 3.3 times more Omega 3 and 2 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.9 times more Energy and 2.2 times more Carbohydrate than Boiled and Drained Young Pods With Seeds Cowpeas.
• 1 kilogram of Boiled Young Pods With Seeds Cowpeas provide inadequate amounts of Energy
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Boiled and Drained Young Pods With Seeds Cowpeas as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.