Comparing Nutrients in 500 calories Boiled Common Cowpeas VS Chilled Orange Juice with Calcium

Weight per 500 calories

• Boiled Common Cowpeas: 431g
• Chilled Orange Juice with Calcium: 1064g

Boiled Common Cowpeas have 2.5 times more energy per 100g than Chilled Orange Juice with Calcium. It has average energy density when compared to other foods. Chilled Orange Juice from Concentrate with Calcium having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Chilled Orange Juice with Calcium	6%	2%	92%

Macro Nutrients

	Boiled Common Cowpeas	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.36% 2.3g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.59g	0.47% 0.15g	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	1.44% 0.24g	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	92% 120g	130g per day for Men 19-50 years
Sugars	19.6% 14.2g	122% 88.4g	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	32.7% 23.7g	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	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 42.7g	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	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Vitamin A	0.48% 4.3μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.6% 0.87mg	40.8% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	41.5% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	62% 0.81mg	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	50.5% 202μg	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	397% 357mg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Calcium	10.3% 103mg	149% 1489mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	49.6% 0.45mg	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	135% 11mg	17.3% 1.4mg	8mg per day for Men 19-50 years
Magnesium	54.4% 228mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	10.6% 0.24mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	35.2% 1198mg	55.7% 1894mg	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	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	8.16% 302g	25% 928g	3700g per day for Men 19-50 years

Boiled Common Cowpeas VS Chilled Orange Juice With Calcium Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled Common Cowpeas vs Chilled Orange Juice with Calcium:

• 500 calories of Boiled Common Cowpeas have 1.8 times more Vitamin B1 and 4.4 times more Vitamin B9 than Chilled Orange Juice with Calcium.
• While 500 kcal of Chilled Orange Juice from Concentrate with Calcium contain 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B6, 207.3 times more Vitamin C and 1.8 times more Vitamin E than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Chilled Orange Juice with Calcium provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Boiled Common Cowpeas have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled Common Cowpeas as well as Chilled Orange Juice from Concentrate with Calcium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Boiled Common Cowpeas vs Chilled Orange Juice with Calcium:

• 500 calories of Boiled Common Cowpeas have 2.6 times more Copper, 7.8 times more Iron, 2 times more Magnesium, 8.4 times more Manganese, 1.3 times more Phosphorus, 10.1 times more Selenium and 7.5 times more Zinc than Chilled Orange Juice with Calcium.
• While 500 kcal of Chilled Orange Juice from Concentrate with Calcium contain 14.4 times more Calcium, 1.6 times more Potassium and 3.1 times more Water than Boiled Common Cowpeas.
• 500 calories of Chilled Orange Juice with Calcium lack sufficient amounts of 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 Chilled Orange Juice with Calcium.
• While 500 kcal of Chilled Orange Juice from Concentrate with Calcium contain 1.3 times more Carbohydrate and 6.2 times more Sugars than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Chilled Orange Juice with Calcium offer comparable quantities of Energy per 500 calories.
• 500 calories of Chilled Orange Juice with Calcium provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Common Cowpeas as well as Chilled Orange Juice from Concentrate with Calcium provide inadequate amounts of Omega 6 in 500 calories.