Comparing Nutrients in 500 calories Boiled Common Cowpeas VS Canned Orange Juice

Weight per 500 calories

• Boiled Common Cowpeas: 431g
• Canned Orange Juice: 1064g

Boiled Common Cowpeas have 2.5 times more energy per 100g than Canned Orange Juice. It has average energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Common Cowpeas or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Boiled Common Cowpeas	Canned Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.36% 2.3g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.59g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	3.63% 0.62g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.5g	90% 117g	130g per day for Men 19-50 years
Sugars	19.6% 14.2g	129% 93g	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	35.7% 26g	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	% 24g	g per day for Men 19-50 years
Sucrose	NA	% 43g	g per day for Men 19-50 years
Fiber	73.7% 28g	8.4% 3.2g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.48% 4.3μg	10.6% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.6% 0.87mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	25.4% 0.33mg	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	224% 897μg	64% 255μg	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	1.9% 1.72mg	356% 320mg	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	8.05% 1.2mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.33μg	0.89% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Canned Orange Juice	Recommended Dietary Allowance
Calcium	10.3% 103mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.32% 333μg	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	135% 11mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	54.4% 228mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	9.7% 0.22mg	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	96% 672mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	35.2% 1198mg	57.6% 1957mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	1.15% 17.2mg	2.84% 42.6mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	8.16% 302g	25.2% 933g	3700g per day for Men 19-50 years

Boiled Common Cowpeas VS Canned Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Common Cowpeas or Canned Orange Juice?

Lets compare vitamin content per 500 calories of Boiled Common Cowpeas vs Canned Orange Juice:

• 500 calories of Boiled Common Cowpeas have 2.1 times more Vitamin B1, 1.3 times more Vitamin B6 and 3.5 times more Vitamin B9 than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 22.2 times more Vitamin A, 185.7 times more Vitamin C and 1.8 times more Vitamin E than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Canned Orange Juice provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 500 calories.
• 500 calories of Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Common Cowpeas as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Boiled Common Cowpeas vs Canned Orange Juice:

• 500 calories of Boiled Common Cowpeas have 4.9 times more Copper, 10.2 times more Iron, 2.1 times more Magnesium, 9.2 times more Manganese, 3.7 times more Phosphorus, 10.1 times more Selenium and 13.1 times more Zinc than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 1.6 times more Potassium and 3.1 times more Water than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Canned Orange Juice contain similar levels of Calcium per 500 calories.
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Common Cowpeas have 4.8 times more Omega 3, 8.8 times more Fiber and 4.6 times more Protein than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 1.3 times more Carbohydrate and 6.6 times more Sugars than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Canned Orange Juice offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Common Cowpeas as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 6 in 500 calories.