Comparing Nutrients in 5 ounces Common Cowpeas VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Common Cowpeas	Valencia Oranges	Recommended Dietary Allowance
Energy	16.4% 476kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.86% 0.49g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.5% 85g	13% 17g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	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	39.5% 15g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	6.87% 0.089mg	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	224% 897μg	14% 55.3μg	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	2.36% 2.13mg	76.4% 68.7mg	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	3.7% 0.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Valencia Oranges	Recommended Dietary Allowance
Calcium	15.6% 156mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	5.83% 0.052mg	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	147% 11.7mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	1.4% 0.033mg	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	86% 601mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	46.4% 1576mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	23% 12.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.78mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.46% 17g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Common Cowpeas vs Valencia Oranges:

• Raw Common Cowpeas have 9.8 times more Vitamin B1, 5.7 times more Vitamin B2, 7.6 times more Vitamin B3, 6 times more Vitamin B5, 5.7 times more Vitamin B6 and 16.2 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Vitamin A and 32.3 times more Vitamin C than Raw Common Cowpeas.
• Both Raw Common Cowpeas as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Common Cowpeas vs Valencia Oranges:

• Raw Common Cowpeas have 2.8 times more Calcium, 22.8 times more Copper, 91.9 times more Iron, 18.4 times more Magnesium, 66.4 times more Manganese, 24.9 times more Phosphorus, 6.2 times more Potassium, more Sodium and 56.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 7.2 times more Water than Raw Common Cowpeas.

Comparison of macro-nutrients per 5 ounces:

• Raw Common Cowpeas have 6.9 times more Energy, 4.2 times more Fat, 9.5 times more Saturated Fat, 12.4 times more Omega 3, 7.8 times more Omega 6, 5 times more Carbohydrate, 4.2 times more Fiber and 22.6 times more Protein than Raw Valencia Oranges.
• Both Raw Common Cowpeas as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.