Comparing Nutrients in 500 calories Frozen Young Cowpeas VS Chilled Orange Juice

Weight per 500 calories

• Frozen Young Cowpeas: 360g
• Chilled Orange Juice: 1020g

Frozen Young Cowpeas have 2.8 times more energy per 100g than Chilled Orange Juice. It has average energy density when compared to other foods. Chilled Orange Juice from Concentrate having low energy density.

Discover which food has more nutrients per 500 calories - Frozen Young Cowpeas or Chilled Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Frozen Young Cowpeas	Chilled Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.5g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.67g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	27.4% 0.44g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	1.4% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	117% 84.8g	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	31.4% 22.8g	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	% 21.2g	g per day for Men 19-50 years
Sucrose	NA	% 41g	g per day for Men 19-50 years
Fiber	47.3% 18g	8.06% 3.06g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	1.6% 14.4μg	2.27% 20.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.4% 0.88mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	59.7% 0.78mg	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	168% 673μg	48.5% 194μg	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	16% 14.4mg	381% 343mg	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	NA	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	9.35% 94mg	11.2% 112mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	47.6% 0.43mg	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	106% 8.45mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	47% 198mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	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	62.7% 439mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	46.7% 1586mg	53.4% 1816mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	1.86% 1.02μg	55μg per day for Men 19-50 years
Sodium	1.44% 21.6mg	1.36% 20.4mg	1500mg per day for Men 19-50 years
Zinc	51.7% 5.7mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	6.24% 231g	24% 890g	3700g per day for Men 19-50 years

Frozen Young Cowpeas VS Chilled Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Young Cowpeas or Chilled Orange Juice?

Lets compare vitamin content per 500 calories of Frozen Young Cowpeas vs Chilled Orange Juice:

• 500 calories of Frozen Young Cowpeas have 1.9 times more Vitamin B1 and 3.5 times more Vitamin B9 than Chilled Orange Juice.
• While 500 kcal of Chilled Orange Juice from Concentrate contain 1.6 times more Vitamin B2, 2.3 times more Vitamin B5, 2 times more Vitamin B6 and 23.8 times more Vitamin C than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Chilled Orange Juice provide similar amounts of Vitamin B3 per 500 calories.
• Both Frozen Young Cowpeas , Unprepared as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Young Cowpeas vs Chilled Orange Juice:

• 500 calories of Frozen Young Cowpeas have 1.7 times more Copper, 6.4 times more Iron, 1.8 times more Magnesium, 13.5 times more Manganese, 2.5 times more Phosphorus, 12.7 times more Selenium and 8 times more Zinc than Chilled Orange Juice.
• While 500 kcal of Chilled Orange Juice from Concentrate contain 3.9 times more Water than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Chilled Orange Juice contain similar levels of Potassium per 500 calories.
• 500 calories of Frozen Young Cowpeas lack sufficient amounts of Calcium
• 500 calories of Chilled Orange Juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Young Cowpeas have 6.1 times more Omega 3, 5.9 times more Fiber and 4.7 times more Protein than Chilled Orange Juice.
• While 500 kcal of Chilled Orange Juice from Concentrate contain 1.3 times more Carbohydrate than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas and Chilled Orange Juice offer comparable quantities of Energy per 500 calories.
• 500 calories of Chilled Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Young Cowpeas , Unprepared as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Omega 6 in 500 calories.