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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%

Macro Nutrients

	Oranges	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	16.2% 470kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	54% 70g	130g per day for Men 19-50 years
Sugars	129% 94g	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	63% 24g	NA	38g per day for Men 19-50 years
Protein	16.8% 9.4g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	128% 6.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	95% 1.23mg	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	65% 260μg	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	189% 170mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	40% 400mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	79% 0.71mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	95% 2.2mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	23.4% 868g	24% 895g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Boiled Young Pods With Seeds Cowpeas:

• Raw Oranges have 3.1 times more Vitamin C than Boiled and Drained Young Pods With Seeds Cowpeas.
• While Boiled and Drained Young Pods With Seeds Cowpeas contain 6.4 times more Vitamin A, 2.3 times more Vitamin B2, 2.8 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.1 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Young Pods With Seeds Cowpeas have similar amounts of Vitamin B1 and Vitamin B9 per 1 kg.
• Both Raw Oranges as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Young Pods With Seeds Cowpeas contain 1.4 times more Calcium, 1.6 times more Copper, 7 times more Iron, 4.1 times more Magnesium, 8.8 times more Manganese, 3.5 times more Phosphorus, 1.4 times more Selenium and 3.4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Young Pods With Seeds Cowpeas have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.4 times more Energy and 1.7 times more Carbohydrate than Boiled and Drained Young Pods With Seeds Cowpeas.
• While Boiled and Drained Young Pods With Seeds Cowpeas contain 7.4 times more Omega 3 and 2.8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.