Comparing Nutrients in 1 pound Cooked Frozen Young Cowpeas VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Oranges	7%	2%	91%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Oranges	Recommended Dietary Allowance
Energy	20.6% 599kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	41% 53.3g	130g per day for Men 19-50 years
Sugars	28% 20.2g	58.5% 42.4g	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	76.4% 29g	28.6% 11g	38g per day for Men 19-50 years
Protein	68.8% 38.5g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Oranges	Recommended Dietary Allowance
Vitamin A	2% 18μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	21% 0.27mg	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	160% 640μg	34% 136μg	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	13% 11.8mg	268% 241mg	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	9.07% 1.36mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	139% 167μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Oranges	Recommended Dietary Allowance
Calcium	10.4% 104mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	22.7% 0.2mg	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	120% 9.6mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	4.93% 0.11mg	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	79% 553mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	28% 15.4μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.44mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.1% 300g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Frozen Young Cowpeas vs Oranges:

• Boiled and Drained Frozen Young Cowpeas have 3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B6, 4.7 times more Vitamin B9, 1.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.8 times more Vitamin A and 20.5 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas and Raw Oranges have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Frozen Young Cowpeas vs Oranges:

• Boiled and Drained Frozen Young Cowpeas have 4.1 times more Copper, 21.2 times more Iron, 5 times more Magnesium, 31.6 times more Manganese, 8.7 times more Phosphorus, 2.1 times more Potassium, 6.8 times more Selenium and 20.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.7 times more Calcium and 1.3 times more Water than Boiled and Drained Frozen Young Cowpeas .

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Young Cowpeas have 2.8 times more Energy, 16.6 times more Omega 3, 2 times more Carbohydrate, 2.7 times more Fiber and 9 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.1 times more Sugars than Boiled and Drained Frozen Young Cowpeas .
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.