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

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Chilled Orange Juice	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	17% 490kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	156% 203g	130g per day for Men 19-50 years
Sugars	115% 83g	44.6% 32.3g	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	30.8% 22.3g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 40g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	132% 50g	38g per day for Men 19-50 years
Protein	12% 6.8g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	87.7% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	50% 0.65mg	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	47.5% 190μg	318% 1270μg	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	373% 336mg	24.4% 22mg	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	13.3% 2mg	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	222% 266μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	11% 110mg	128% 1280mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	148% 1.33mg	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	16.3% 1.3mg	140% 11mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	249% 5.7mg	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	24.3% 170mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	52.4% 1780mg	123% 4180mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	23.6% 872g	20.4% 755g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Chilled Orange Juice has 1.3 times more Vitamin B5 and 15.3 times more Vitamin C than Boiled Young Cowpeas .
• While 1 kg of Boiled and Drained Young Cowpeas contains 20 times more Vitamin A, 2.2 times more Vitamin B1, 3.8 times more Vitamin B2, 5 times more Vitamin B3, 6.7 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Boiled Young Cowpeas provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin K
• Both Chilled Orange Juice from Concentrate as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kg of Boiled and Drained Young Cowpeas contains 11.6 times more Calcium, 3.2 times more Copper, 8.6 times more Iron, 4.7 times more Magnesium, 24.9 times more Manganese, 3 times more Phosphorus, 2.3 times more Potassium, 25 times more Selenium and 14.7 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Boiled Young Cowpeas contain similar levels of Water per one kilogram.
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chilled Orange Juice has 2.6 times more Sugars than Boiled Young Cowpeas .
• While 1 kg of Boiled and Drained Young Cowpeas contains 2 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 Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Boiled and Drained Young Cowpeas provide inadequate amounts of Omega 6 in one kilogram.