Comparing Nutrients in 1 kilogram Oranges with Peel VS Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Oranges with Peel	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	21.7% 630kcal	48% 1390kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	9.9% 1.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	193% 251g	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	118% 45g	132% 50g	38g per day for Men 19-50 years
Protein	23.2% 13g	160% 89.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	54.6% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	81.5% 1.06mg	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	468% 1870μg	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	789% 710mg	44.4% 40mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Oranges with Peel	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	70% 700mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	228% 2.05mg	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	100% 8mg	294% 23.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	NA	383% 8.8mg	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	31.4% 220mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	130% 4410mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	144% 16mg	11mg per day for Men 19-50 years
Water	22.2% 823g	17.3% 642g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Young Cowpeas per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Frozen Young Cowpeas :

• 1 kilogram of Oranges with Peel has 1.4 times more Vitamin B5 and 17.8 times more Vitamin C than Frozen Young Cowpeas .
• While 1 kg of Frozen Young Cowpeas , Unprepared contains 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3 and 6.2 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Young Cowpeas provide similar amounts of Vitamin B6 per one kilogram.
• Both Raw Oranges with Peel as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Frozen Young Cowpeas :

• 1 kilogram of Oranges with Peel has 2.7 times more Calcium and 1.3 times more Water than Frozen Young Cowpeas .
• While 1 kg of Frozen Young Cowpeas , Unprepared contains 3.6 times more Copper, 2.9 times more Iron, 3.9 times more Magnesium, 5.5 times more Phosphorus, 2.3 times more Potassium, 5.1 times more Selenium and 14.4 times more Zinc than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Young Cowpeas , Unprepared contains 2.2 times more Energy, 7.6 times more Omega 3, 1.6 times more Carbohydrate and 6.9 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Young Cowpeas offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in one kilogram.