Comparing Nutrients in 500 calories Florida Oranges VS Cooked Frozen Young Cowpeas

Weight per 500 calories

• Florida Oranges: 1087g
• Cooked Frozen Young Cowpeas: 379g

Boiled and Drained Frozen Young Cowpeas have 2.9 times more energy per unit of mass than Raw Florida Oranges, which is average in comparison to other foods. Florida Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Florida Oranges	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	3.54% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	69.2% 90g	130g per day for Men 19-50 years
Sugars	137% 99g	23.3% 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	68.6% 26g	63.8% 24.2g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	1.7% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	17.2% 2.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	27.7% 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	46% 185μg	134% 534μg	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	543% 489mg	11% 9.85mg	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	13% 1.96mg	7.58% 1.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	116% 139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	46.7% 467mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	77.4% 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	12.2% 0.98mg	100% 8.03mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	130% 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	18.6% 130mg	66% 462mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.26% 19mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	49% 5.38mg	11mg per day for Men 19-50 years
Water	25.6% 947g	6.77% 250g	3700g per day for Men 19-50 years

Florida Oranges VS Cooked Frozen Young Cowpeas Nutrients Per 500 Kcal

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

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

• 500 calories of Florida Oranges have 7.9 times more Vitamin A, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 3.4 times more Vitamin B5, 1.5 times more Vitamin B6, 49.7 times more Vitamin C and 1.7 times more Vitamin E than Cooked Frozen Young Cowpeas .
• While 500 kcal of Boiled and Drained Frozen Young Cowpeas contain 2.9 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Cooked Frozen Young Cowpeas provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Florida Oranges have insufficient amounts of Vitamin K
• 500 calories of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Florida Oranges as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Florida Oranges have 5.4 times more Calcium, 1.3 times more Potassium and 3.8 times more Water than Cooked Frozen Young Cowpeas .
• While 500 kcal of Boiled and Drained Frozen Young Cowpeas contain 1.6 times more Copper, 8.2 times more Iron, 1.7 times more Magnesium, 11.5 times more Manganese, 3.5 times more Phosphorus, 2.4 times more Selenium and 6.2 times more Zinc than Raw Florida Oranges.
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc
• 500 calories of Cooked Frozen Young Cowpeas lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Oranges have 1.4 times more Carbohydrate and 5.9 times more Sugars than Cooked Frozen Young Cowpeas .
• While 500 kcal of Boiled and Drained Frozen Young Cowpeas contain 3.7 times more Omega 3 and 4.2 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Cooked Frozen Young Cowpeas offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 3
• Both Raw Florida Oranges as well as Boiled and Drained Frozen Young Cowpeas provide inadequate amounts of Omega 6 in 500 calories.