Comparing Nutrients in 1 kilogram Boiled Young Cowpeas VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Boiled Young Cowpeas	Fresh Orange juice	Recommended Dietary Allowance
Energy	33.4% 970kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	80% 104g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	116% 84g	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	29.2% 21g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 41.4g	g per day for Men 19-50 years
Fiber	132% 50g	5.26% 2g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.7% 14mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	30.8% 0.4mg	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	75% 300μg	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	556% 500mg	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	2.67% 0.4mg	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	Fresh Orange juice	Recommended Dietary Allowance
Calcium	128% 1280mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	49% 0.44mg	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	140% 11mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	249% 5.7mg	6.1% 0.14mg	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	59% 2000mg	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	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	20.4% 755g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Young Cowpeas versus 1 kg of Fresh 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 Fresh Orange juice:

• 1 kilogram of Boiled Young Cowpeas has 4 times more Vitamin A, 4.9 times more Vitamin B2, 3.5 times more Vitamin B3, 1.6 times more Vitamin B6, 4.2 times more Vitamin B9 and 266 times more Vitamin K than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 22.7 times more Vitamin C than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Fresh Orange juice provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Young Cowpeas as well as Raw 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 Fresh Orange juice:

• 1 kilogram of Boiled Young Cowpeas has 11.6 times more Calcium, 3 times more Copper, 5.6 times more Iron, 4.7 times more Magnesium, 40.9 times more Manganese, 3 times more Phosphorus, 2.1 times more Potassium, 25 times more Selenium and 20.6 times more Zinc than Fresh Orange juice.
• Both Boiled Young Cowpeas and Fresh Orange juice contain similar levels of Water per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Young Cowpeas has 2.2 times more Energy, 6.2 times more Omega 3, 2 times more Carbohydrate, 25 times more Fiber and 4.5 times more Protein than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 2.6 times more Sugars than Boiled and Drained Young Cowpeas .
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Boiled and Drained Young Cowpeas as well as Raw Orange juice provide inadequate amounts of Omega 6 in one kilogram.