Comparing Nutrients in 500 calories Boiled Young Cowpeas with Salt VS Valencia Oranges

Weight per 500 calories

• Boiled Young Cowpeas with Salt: 532g
• Valencia Oranges: 1020g

Boiled Young Cowpeas with Salt have 1.9 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Young Cowpeas with Salt or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas with Salt	13%	4%	83%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Boiled Young Cowpeas with Salt	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	22.6% 0.36g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.7% 105g	93% 121g	130g per day for Men 19-50 years
Sugars	23.7% 17g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	70% 26.6g	67% 25.5g	38g per day for Men 19-50 years
Protein	30% 17g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas with Salt	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	23.6% 213μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.8% 0.54mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.6% 0.79mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.46mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	49.5% 0.64mg	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	169% 676μg	99% 398μg	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	13% 11.7mg	550% 495mg	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	7.8% 1.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas with Salt	Valencia Oranges	Recommended Dietary Allowance
Calcium	68% 681mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	78.6% 0.71mg	42% 0.38mg	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	74.5% 5.96mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	10.2% 0.23mg	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	38.8% 271mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	65.4% 2223mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	NA	55μg per day for Men 19-50 years
Sodium	85% 1277mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	50% 5.48mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	11% 401g	24% 881g	3700g per day for Men 19-50 years

Boiled Young Cowpeas With Salt VS Valencia Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Young Cowpeas with Salt or Valencia Oranges?

Lets compare vitamin content per 500 calories of Boiled Young Cowpeas with Salt vs Valencia Oranges:

• 500 calories of Boiled Young Cowpeas with Salt have 1.7 times more Vitamin A, 1.9 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.7 times more Vitamin B9 than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 1.7 times more Vitamin B1, 3.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 42.3 times more Vitamin C than Boiled and Drained Young Cowpeas with Salt.
• Both Boiled and Drained Young Cowpeas with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Young Cowpeas with Salt vs Valencia Oranges:

• 500 calories of Boiled Young Cowpeas with Salt have 1.7 times more Calcium, 1.9 times more Copper, 6.5 times more Iron, 2.7 times more Magnesium, 13 times more Manganese, 1.6 times more Phosphorus, 1.2 times more Potassium, more Sodium and 8.9 times more Zinc than Valencia Oranges.
• While 500 kcal of Raw Valencia Oranges contain 2.2 times more Water than Boiled and Drained Young Cowpeas with Salt.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Young Cowpeas with Salt have 2.2 times more Omega 3 and 1.6 times more Protein than Valencia Oranges.
• Both Boiled Young Cowpeas with Salt and Valencia Oranges offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Boiled and Drained Young Cowpeas with Salt as well as Raw Valencia Oranges provide inadequate amounts of Omega 6 in 500 calories.