Comparing Nutrients in 1 kilogram Oranges with Peel VS Catjang Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Oranges with Peel	Catjang Cowpeas	Recommended Dietary Allowance
Energy	21.7% 630kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	204% 3.26g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	459% 596g	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	282% 107g	38g per day for Men 19-50 years
Protein	23.2% 13g	426% 239g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	567% 6.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	302% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	278% 3.6mg	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	1598% 6390μg	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	16.7% 15mg	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	Catjang Cowpeas	Recommended Dietary Allowance
Calcium	70% 700mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	1177% 10.6mg	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	1244% 100mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	793% 3330mg	420mg per day for Men 19-50 years
Manganese	NA	671% 15.4mg	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	626% 4380mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	404% 13750mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	555% 61mg	11mg per day for Men 19-50 years
Water	22.2% 823g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Catjang Cowpeas per 1 kg

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

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

• 1 kilogram of Oranges with Peel has 47.3 times more Vitamin C than Catjang Cowpeas.
• While 1 kg of Raw Catjang Cowpeas contains 6.8 times more Vitamin B1, 3.4 times more Vitamin B2, 5.6 times more Vitamin B3, 4.6 times more Vitamin B5, 3.9 times more Vitamin B6 and 21.3 times more Vitamin B9 than Raw Oranges with Peel .
• 1 kilogram of Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Raw Catjang Cowpeas have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Oranges with Peel has 7.4 times more Water than Catjang Cowpeas.
• While 1 kg of Raw Catjang Cowpeas contains 18.6 times more Copper, 12.4 times more Iron, 23.8 times more Magnesium, 19.9 times more Phosphorus, 7 times more Potassium, 13 times more Selenium, 29 times more Sodium and 55.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Catjang Cowpeas contain similar levels of Calcium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Catjang Cowpeas contains 5.4 times more Energy, 6.9 times more Fat, 20.4 times more Omega 3, 12.8 times more Omega 6, 3.8 times more Carbohydrate, 2.4 times more Fiber and 18.3 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6