Comparing Nutrients in 5 ounces 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	6.45% 187kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.7g	13% 16.7g	130g per day for Men 19-50 years
Sugars	8.7% 6.32g	18.3% 13.3g	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	24% 9.07g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	21.5% 12g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Oranges	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	6.54% 0.085mg	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	50% 200μg	10.6% 42.5μg	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	4.1% 3.7mg	83.8% 75.4mg	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	2.83% 0.43mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.5% 52μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Oranges	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	7.1% 0.064mg	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	37.6% 3mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	1.54% 0.035mg	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	24.7% 173mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	8.76% 4.8μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	2.53% 94g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.
• Both Boiled and Drained Frozen Young Cowpeas as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces 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 5 ounces:

• 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 5 oz.