Comparing Nutrients in 500 calories Catjang Cowpeas VS Florida Oranges

Weight per 500 calories

• Catjang Cowpeas: 146g
• Florida Oranges: 1087g

Catjang Cowpeas have 7.5 times more energy per 100g than Florida Oranges. It has high energy density when compared to other foods. Raw Florida Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Catjang Cowpeas or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Catjang Cowpeas	27%	5%	68%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Catjang Cowpeas	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	29.7% 0.48g	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	137% 99g	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	41% 15.6g	68.6% 26g	38g per day for Men 19-50 years
Protein	62% 34.8g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Catjang Cowpeas	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.32% 2.9μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.6% 0.99mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.07mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	42.6% 0.55mg	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	233% 931μg	46% 185μg	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	2.43% 2.2mg	543% 489mg	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% 1.96mg	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

	Catjang Cowpeas	Florida Oranges	Recommended Dietary Allowance
Calcium	12.4% 124mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	172% 1.54mg	47% 0.42mg	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	181% 14.5mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	116% 485mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	11.3% 0.26mg	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	91% 638mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	59% 2004mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	24% 13.3μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	5.64% 84.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	0.44% 16g	25.6% 947g	3700g per day for Men 19-50 years

Catjang Cowpeas VS Florida Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Catjang Cowpeas or Florida Oranges?

Lets compare vitamin content per 500 calories of Catjang Cowpeas vs Florida Oranges:

• 500 calories of Catjang Cowpeas have 5 times more Vitamin B9 than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 41 times more Vitamin A, 1.8 times more Vitamin B2 and 223.7 times more Vitamin C than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Florida Oranges provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Catjang Cowpeas have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Catjang Cowpeas as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Catjang Cowpeas vs Florida Oranges:

• 500 calories of Catjang Cowpeas have 3.6 times more Copper, 14.8 times more Iron, 4.5 times more Magnesium, 8.6 times more Manganese, 4.9 times more Phosphorus, 2.4 times more Selenium and 10.2 times more Zinc than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 3.8 times more Calcium and 58.8 times more Water than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Florida Oranges contain similar levels of Potassium per 500 calories.
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Catjang Cowpeas have 4 times more Omega 3 and 4.6 times more Protein than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 1.4 times more Carbohydrate and 1.7 times more Fiber than Raw Catjang Cowpeas.
• Both Catjang Cowpeas and Florida Oranges offer comparable quantities of Energy per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Catjang Cowpeas as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in 500 calories.