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

Macros Ratio

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

Macro Nutrients

	Boiled Young Cowpeas	Chilled Orange Juice	Recommended Dietary Allowance
Energy	15% 440kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	20.2% 14.7g	52% 37.7g	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	14% 10g	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	% 9.43g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	59.7% 22.7g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	20% 181μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.8% 6.36mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	26.5% 0.34mg	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	144% 576μg	21.5% 86μg	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	11% 9.98mg	169% 152mg	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	6.65% 1mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	101% 121μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	58% 581mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	21% 0.19mg	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	63.5% 5.1mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	4.54% 0.1mg	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	33% 231mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	55.8% 1896mg	23.7% 807mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.25% 342g	10.7% 396g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Young Cowpeas has 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.
• While 1 lb of Chilled Orange Juice from Concentrate contains 1.3 times more Vitamin B5 and 15.3 times more Vitamin C than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Chilled Orange Juice provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin K
• Both Boiled and Drained Young Cowpeas as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Boiled Young Cowpeas has 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.
• Both Boiled Young Cowpeas and Chilled Orange Juice contain similar levels of Water per one pound.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

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