Comparing Nutrients in 100 grams Oranges VS Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Oranges	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	1.62% 47kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.42% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.04% 11.8g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	13% 9.35g	6.95% 5.04g	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	6.3% 2.4g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	13.3% 0.17mg	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	7.5% 30μg	13.3% 53μg	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	59% 53.2mg	36.7% 33mg	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	1.2% 0.18mg	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26.3% 31.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	4% 40mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	11% 0.1mg	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	1.25% 0.1mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	13.4% 0.31mg	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	2% 14mg	9.3% 65mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	6.32% 215mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	2.32% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oranges vs Young Pods With Seeds Cowpeas:

• Raw Oranges have 1.6 times more Vitamin C than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain 6.2 times more Vitamin A, 1.7 times more Vitamin B1, 3.5 times more Vitamin B2, 4.3 times more Vitamin B3, 3.8 times more Vitamin B5, 2.9 times more Vitamin B6, 1.8 times more Vitamin B9, 2.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oranges vs Young Pods With Seeds Cowpeas:

• Raw Young Pods With Seeds Cowpeas contain 1.6 times more Calcium, 2.2 times more Copper, 10 times more Iron, 5.8 times more Magnesium, 12.3 times more Manganese, 4.6 times more Phosphorus, 1.8 times more Selenium and 4.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Young Pods With Seeds Cowpeas have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Oranges have 1.2 times more Carbohydrate and 1.9 times more Sugars than Raw Young Pods With Seeds Cowpeas.
• While Raw Young Pods With Seeds Cowpeas contain 7.4 times more Omega 3, 1.4 times more Fiber and 3.5 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Young Pods With Seeds Cowpeas have similar amounts of Energy per 100 g.
• Both Raw Oranges as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.