Comparing Nutrients in 1 kilogram Boiled Young Cowpeas VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Boiled Young Cowpeas	Canned Orange Juice	Recommended Dietary Allowance
Energy	33.4% 970kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	84.7% 110g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	132% 50g	7.9% 3g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.7% 14mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	24% 0.31mg	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	318% 1270μg	60% 240μg	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	24.4% 22mg	334% 301mg	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	14.7% 2.2mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	222% 266μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Canned Orange Juice	Recommended Dietary Allowance
Calcium	128% 1280mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	140% 11mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	249% 5.7mg	9.13% 0.21mg	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	73% 510mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	123% 4180mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	20.4% 755g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Young Cowpeas versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Young Cowpeas vs Canned Orange Juice:

• 1 kilogram of Boiled Young Cowpeas has 4.4 times more Vitamin A, 2.6 times more Vitamin B1, 7 times more Vitamin B2, 7 times more Vitamin B3, 2.1 times more Vitamin B6, 5.3 times more Vitamin B9 and 266 times more Vitamin K than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 13.7 times more Vitamin C than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Canned Orange Juice provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin K
• Both Boiled and Drained Young Cowpeas as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Young Cowpeas vs Canned Orange Juice:

• 1 kilogram of Boiled Young Cowpeas has 12.8 times more Calcium, 6 times more Copper, 11.2 times more Iron, 5.2 times more Magnesium, 27.2 times more Manganese, 3 times more Phosphorus, 2.3 times more Potassium, 25 times more Selenium and 25.8 times more Zinc than Canned Orange Juice.
• Both Boiled Young Cowpeas and Canned Orange Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Young Cowpeas has 2.1 times more Energy, 9.7 times more Omega 3, 1.8 times more Carbohydrate, 16.7 times more Fiber and 4.7 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 2.7 times more Sugars than Boiled and Drained Young Cowpeas .
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Boiled and Drained Young Cowpeas as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 6 in one kilogram.