Comparing Nutrients in 500 calories Oranges VS Cooked Frozen Young Cowpeas with Salt

Weight per 500 calories

• Oranges: 1064g
• Cooked Frozen Young Cowpeas with Salt: 382g

Boiled Frozen Young Cowpeas , drained with Salt have 2.8 times more energy per unit of mass than Raw Oranges, which is average in comparison to other foods. Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Oranges or Cooked Frozen Young Cowpeas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%

Macro Nutrients

	Oranges	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	2.6% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	69% 89.7g	130g per day for Men 19-50 years
Sugars	137% 99g	23.5% 17g	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	67% 25.5g	64.3% 24.4g	38g per day for Men 19-50 years
Protein	18% 10g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	13% 117μg	1.7% 15.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	28% 0.36mg	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	79.8% 319μg	135% 538μg	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	629% 566mg	11% 9.92mg	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	12.8% 1.9mg	7.63% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	117% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	42.6% 426mg	8.78% 87.8mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	78% 0.7mg	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	13.3% 1.06mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	131% 3mg	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	21.3% 149mg	66.5% 466mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	42% 1431mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	61.3% 920mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	49.3% 5.4mg	11mg per day for Men 19-50 years
Water	25% 923g	6.8% 252g	3700g per day for Men 19-50 years

Oranges VS Cooked Frozen Young Cowpeas With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges or Cooked Frozen Young Cowpeas with Salt?

Lets compare vitamin content per 500 calories of Oranges vs Cooked Frozen Young Cowpeas with Salt:

• 500 calories of Oranges have 7.7 times more Vitamin A, 1.7 times more Vitamin B2, 3.3 times more Vitamin B5, 1.8 times more Vitamin B6, 57 times more Vitamin C and 1.7 times more Vitamin E than Cooked Frozen Young Cowpeas with Salt.
• While 500 kcal of Boiled Frozen Young Cowpeas , drained with Salt contain 1.7 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Oranges and Cooked Frozen Young Cowpeas with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Oranges have insufficient amounts of Vitamin K
• 500 calories of Cooked Frozen Young Cowpeas with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Oranges as well as Boiled Frozen Young Cowpeas , drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oranges vs Cooked Frozen Young Cowpeas with Salt:

• 500 calories of Oranges have 4.8 times more Calcium, 1.3 times more Potassium and 3.7 times more Water than Cooked Frozen Young Cowpeas with Salt.
• While 500 kcal of Boiled Frozen Young Cowpeas , drained with Salt contain 1.5 times more Copper, 7.6 times more Iron, 1.8 times more Magnesium, 11.4 times more Manganese, 3.1 times more Phosphorus, 2.4 times more Selenium, more Sodium and 7.3 times more Zinc than Raw Oranges.
• 500 calories of Oranges lack sufficient amounts of Selenium and Zinc
• 500 calories of Cooked Frozen Young Cowpeas with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges have 1.4 times more Carbohydrate and 5.8 times more Sugars than Cooked Frozen Young Cowpeas with Salt.
• While 500 kcal of Boiled Frozen Young Cowpeas , drained with Salt contain 5.9 times more Omega 3 and 3.2 times more Protein than Raw Oranges.
• Both Oranges and Cooked Frozen Young Cowpeas with Salt offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Oranges provide inadequate amounts of Omega 3
• Both Raw Oranges as well as Boiled Frozen Young Cowpeas , drained with Salt provide inadequate amounts of Omega 6 in 500 calories.