Comparing Nutrients in 1 kilogram Oranges VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Oranges	Common Cowpeas	Recommended Dietary Allowance
Energy	16.2% 470kcal	116% 3360kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	462% 600g	130g per day for Men 19-50 years
Sugars	129% 94g	95% 69g	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	63% 24g	279% 106g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	420% 235g	56g per day for Men 19-50 years

Vitamins

	Oranges	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	711% 8.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	130% 20.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	275% 3.57mg	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	75% 300μg	1583% 6330μg	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	591% 532mg	16.7% 15mg	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	12% 1.8mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Common Cowpeas	Recommended Dietary Allowance
Calcium	40% 400mg	110% 1100mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	939% 8.45mg	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	12.5% 1mg	1034% 82.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	438% 1840mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	664% 15.3mg	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	20% 140mg	606% 4240mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	327% 11120mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	23.4% 868g	3.23% 120g	3700g per day for Men 19-50 years

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

• Raw Oranges have 3.7 times more Vitamin A and 35.5 times more Vitamin C than Raw Common Cowpeas.
• While Raw Common Cowpeas contain 9.8 times more Vitamin B1, 5.7 times more Vitamin B2, 7.4 times more Vitamin B3, 6 times more Vitamin B5, 6 times more Vitamin B6, 21.1 times more Vitamin B9, 2.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Raw Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Common Cowpeas:

• Raw Oranges have 7.3 times more Water than Raw Common Cowpeas.
• While Raw Common Cowpeas contain 2.8 times more Calcium, 18.8 times more Copper, 82.7 times more Iron, 18.4 times more Magnesium, 61.1 times more Manganese, 30.3 times more Phosphorus, 6.1 times more Potassium, 18 times more Selenium, more Sodium and 48.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.4 times more Sugars than Raw Common Cowpeas.
• While Raw Common Cowpeas contain 7.1 times more Energy, 10.5 times more Fat, 22.1 times more Saturated Fat, 28.4 times more Omega 3, 19.1 times more Omega 6, 5.1 times more Carbohydrate, 4.4 times more Fiber and 25 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Common Cowpeas have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.