Comparing Nutrients in 1 kilogram Navel Oranges VS Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Navel Oranges	Young Cowpeas	Recommended Dietary Allowance
Energy	17% 490kcal	31% 900kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	145% 188g	130g per day for Men 19-50 years
Sugars	117% 85g	41.4% 30g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	132% 50g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	51.5% 0.67mg	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	85% 340μg	420% 1680μg	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	657% 591mg	27.8% 25mg	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	10% 1.5mg	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

	Navel Oranges	Young Cowpeas	Recommended Dietary Allowance
Calcium	43% 430mg	126% 1260mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	144% 1.3mg	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	16.3% 1.3mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	243% 5.6mg	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	33% 230mg	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	92% 10mg	11mg per day for Men 19-50 years
Water	23.2% 860g	21% 772g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Young Cowpeas per 1 kg

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

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

• 1 kilogram of Navel Oranges has 1.7 times more Vitamin B5 and 23.6 times more Vitamin C than Young Cowpeas .
• While 1 kg of Raw Young Cowpeas contains 3.4 times more Vitamin A, 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 3.4 times more Vitamin B3 and 4.9 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Young Cowpeas provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Young Cowpeas :

• 1 kg of Raw Young Cowpeas contains 2.9 times more Calcium, 3.3 times more Copper, 8.5 times more Iron, 4.6 times more Magnesium, 19.3 times more Manganese, 2.3 times more Phosphorus, 2.6 times more Potassium, more Selenium and 12.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Young Cowpeas contain similar levels of Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2.8 times more Sugars than Young Cowpeas .
• While 1 kg of Raw Young Cowpeas contains 1.8 times more Energy, 7 times more Omega 3, 1.5 times more Carbohydrate, 2.3 times more Fiber and 3.2 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Young Cowpeas provide inadequate amounts of Omega 6 in one kilogram.