Comparing Nutrients in 1 kilogram Oranges with Peel VS Boiled Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Oranges with Peel	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	21.7% 630kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	160% 208g	130g per day for Men 19-50 years
Sugars	NA	45.5% 33g	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	171% 65g	38g per day for Men 19-50 years
Protein	23.2% 13g	138% 77.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	168% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	77% 1mg	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	520% 2080μg	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	4.44% 4mg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	70% 700mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	298% 2.68mg	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	314% 25mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	NA	207% 4.75mg	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	223% 1560mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	81.8% 2780mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	117% 13mg	11mg per day for Men 19-50 years
Water	22.2% 823g	19% 700g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Common Cowpeas per 1 kg

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

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

• 1 kilogram of Oranges with Peel has 177.5 times more Vitamin C than Boiled Common Cowpeas.
• While 1 kg of Boiled Common Cowpeas contains 2 times more Vitamin B1 and 6.9 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Common Cowpeas provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Common Cowpeas have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Boiled Common Cowpeas have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Oranges with Peel has 2.9 times more Calcium than Boiled Common Cowpeas.
• While 1 kg of Boiled Common Cowpeas contains 4.7 times more Copper, 3.1 times more Iron, 3.8 times more Magnesium, 7.1 times more Phosphorus, 1.4 times more Potassium, 3.6 times more Selenium and 11.7 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 Boiled Common Cowpeas contains 1.8 times more Energy, 5.2 times more Omega 3, 1.3 times more Carbohydrate, 1.4 times more Fiber and 5.9 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Boiled Common Cowpeas provide inadequate amounts of Omega 6 in one kilogram.