Comparing Nutrients in 1 pound Canned Orange Juice VS Catjang Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Canned Orange Juice	Catjang Cowpeas	Recommended Dietary Allowance
Energy	7.35% 213kcal	53.6% 1556kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	9.68% 9.4g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	15% 2.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	208% 271g	130g per day for Men 19-50 years
Sugars	55% 39.7g	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	15.2% 11g	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	% 10.3g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	128% 48.5g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	193% 108g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	257% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	79.2% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	137% 6.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	126% 1.64mg	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	27.2% 109μg	725% 2898μg	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	152% 137mg	7.56% 6.8mg	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	6.05% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Catjang Cowpeas	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	534% 4.8mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	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	5.67% 0.45mg	564% 45mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	304% 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	11% 77mg	284% 1987mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	183% 6237mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	75% 41.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	252% 27.7mg	11mg per day for Men 19-50 years
Water	10.8% 398g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Catjang Cowpeas per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Orange Juice vs Catjang Cowpeas:

• 1 pound of Canned Orange Juice has 20.1 times more Vitamin C than Catjang Cowpeas.
• While 1 lb of Raw Catjang Cowpeas contains 17.4 times more Vitamin B1, 8.1 times more Vitamin B2, 13.9 times more Vitamin B3, 8.4 times more Vitamin B5, 11.6 times more Vitamin B6 and 26.6 times more Vitamin B9 than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 pound of Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Raw Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Orange Juice vs Catjang Cowpeas:

• 1 pound of Canned Orange Juice has 7.9 times more Water than Catjang Cowpeas.
• While 1 lb of Raw Catjang Cowpeas contains 8.5 times more Calcium, 48.1 times more Copper, 99.5 times more Iron, 33.3 times more Magnesium, 73.5 times more Manganese, 25.8 times more Phosphorus, 7.5 times more Potassium, 91 times more Selenium, 14.5 times more Sodium and 152.8 times more Zinc than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Catjang Cowpeas contains 7.3 times more Energy, 13.8 times more Fat, 46.6 times more Omega 3, 20.9 times more Omega 6, 5.4 times more Carbohydrate, 35.7 times more Fiber and 35.1 times more Protein than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein