Comparing Nutrients in 1 kilogram Chilled Orange Juice VS Canned Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Canned Cowpeas	24%	6%	70%

Macro Nutrients

	Chilled Orange Juice	Canned Cowpeas	Recommended Dietary Allowance
Energy	17% 490kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	8.82% 1.5g	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	105% 136g	130g per day for Men 19-50 years
Sugars	115% 83g	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	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	87% 33g	38g per day for Men 19-50 years
Protein	12% 6.8g	84.6% 47.4g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	22% 3.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	34.6% 0.45mg	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	128% 510μg	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	30% 27mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Canned Cowpeas	Recommended Dietary Allowance
Calcium	11% 110mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	130% 1.17mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	123% 2.83mg	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	100% 700mg	700mg per day for Men 19-50 years
Potassium	52.4% 1780mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	195% 2930mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	23.6% 872g	21.5% 796g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Canned Cowpeas per 1 kg

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

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

• 1 kilogram of Chilled Orange Juice has 1.7 times more Vitamin B6 and 12.4 times more Vitamin C than Canned Cowpeas.
• While 1 kg of Canned Common Cowpeas contains 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.7 times more Vitamin B9 than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Canned Cowpeas provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin B3
• Both Chilled Orange Juice from Concentrate as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Canned Common Cowpeas contains 1.8 times more Calcium, 2.8 times more Copper, 7.5 times more Iron, 2.5 times more Magnesium, 12.3 times more Manganese, 4.1 times more Phosphorus, 23 times more Selenium, 146.5 times more Sodium and 10 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Canned Cowpeas contain similar levels of Potassium and 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 kg of Canned Common Cowpeas contains 1.6 times more Energy, 12.4 times more Omega 3, 11 times more Fiber and 7 times more Protein than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Canned Cowpeas offer comparable quantities of Carbohydrate per one kilogram.
• 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 Canned Common Cowpeas provide inadequate amounts of Omega 6 in one kilogram.