Comparing Nutrients in 500 calories Fresh Orange juice VS Boiled Common Cowpeas

Weight per 500 calories

• Fresh Orange juice: 1111g
• Boiled Common Cowpeas: 431g

Boiled Common Cowpeas have 2.6 times more energy per unit of mass than Raw Orange juice, which is average in comparison to other foods. Fresh Orange juice having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Fresh Orange juice	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	2.36% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	1.86% 0.59g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.63% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	69% 89.5g	130g per day for Men 19-50 years
Sugars	129% 93g	19.6% 14.2g	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	32.5% 23.6g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	5.85% 2.22g	73.7% 28g	38g per day for Men 19-50 years
Protein	14% 7.78g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0.48% 4.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	72.6% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	33% 0.43mg	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	83.3% 333μg	224% 897μg	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	617% 556mg	1.9% 1.72mg	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	2.96% 0.44mg	8.05% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	6.1% 7.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	12.2% 122mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	128% 1.16mg	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	27.8% 2.22mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	54.4% 228mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	89% 2.05mg	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	27% 189mg	96% 672mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	35.2% 1198mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	26.5% 981g	8.16% 302g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Boiled Common Cowpeas Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Fresh Orange juice vs Boiled Common Cowpeas:

• 500 calories of Fresh Orange juice have 25.8 times more Vitamin A, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3 and 322.2 times more Vitamin C than Boiled Common Cowpeas.
• While 500 kcal of Boiled Common Cowpeas contain 2.7 times more Vitamin B9 than Raw Orange juice.
• Both Fresh Orange juice and Boiled Common Cowpeas provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Boiled Common Cowpeas have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Orange juice as well as Boiled Common Cowpeas have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Fresh Orange juice vs Boiled Common Cowpeas:

• 500 calories of Fresh Orange juice have 1.9 times more Potassium and 3.2 times more Water than Boiled Common Cowpeas.
• While 500 kcal of Boiled Common Cowpeas contain 2.4 times more Copper, 4.9 times more Iron, 1.9 times more Magnesium, 13.2 times more Manganese, 3.6 times more Phosphorus, 9.7 times more Selenium and 10 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Boiled Common Cowpeas contain similar levels of Calcium per 500 calories.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fresh Orange juice have 1.3 times more Carbohydrate and 6.6 times more Sugars than Boiled Common Cowpeas.
• While 500 kcal of Boiled Common Cowpeas contain 2.9 times more Omega 3, 12.6 times more Fiber and 4.3 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Boiled Common Cowpeas offer comparable quantities of Energy per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Orange juice as well as Boiled Common Cowpeas provide inadequate amounts of Omega 6 in 500 calories.