Comparing Nutrients in 500 calories Florida Oranges VS Canned Cowpeas

Weight per 500 calories

• Florida Oranges: 1087g
• Canned Cowpeas: 649g

Canned Common Cowpeas have 1.7 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.

Which food has more nutrients per 500 calories - Florida Oranges or Canned Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Cowpeas	24%	6%	70%

Macro Nutrients

	Florida Oranges	Canned Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	2.92% 0.94g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	35.3% 0.56g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	5.73% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	68% 88.5g	130g per day for Men 19-50 years
Sugars	137% 99g	NA	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	56.4% 21.4g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	55% 30.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	22.5% 0.29mg	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	82.8% 331μg	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	19.5% 17.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Cowpeas	Recommended Dietary Allowance
Calcium	46.7% 467mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	84.4% 0.76mg	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	78.7% 6.3mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	43.3% 182mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	80% 1.84mg	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	65% 455mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	33% 1117mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	127% 1903mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	41.3% 4.55mg	11mg per day for Men 19-50 years
Water	25.6% 947g	14% 517g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Florida Oranges vs Canned Cowpeas:

• Raw Florida Oranges have 2.2 times more Vitamin B1, 1.9 times more Vitamin B3, 2.2 times more Vitamin B5, 1.9 times more Vitamin B6 and 27.9 times more Vitamin C than Canned Common Cowpeas.
• While Canned Common Cowpeas contain 1.8 times more Vitamin B9 than Raw Florida Oranges.
• Both Raw Florida Oranges and Canned Common Cowpeas have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Florida Oranges as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Florida Oranges vs Canned Cowpeas:

• Raw Florida Oranges have 3.6 times more Calcium, 1.6 times more Potassium and 1.8 times more Water than Canned Common Cowpeas.
• While Canned Common Cowpeas contain 1.8 times more Copper, 6.4 times more Iron, 1.7 times more Magnesium, 7 times more Manganese, 3.5 times more Phosphorus, 2.7 times more Selenium, more Sodium and 5.2 times more Zinc than Raw Florida Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Florida Oranges have 1.4 times more Carbohydrate and 1.2 times more Fiber than Canned Common Cowpeas.
• While Canned Common Cowpeas contain 4.7 times more Omega 3, 2.9 times more Omega 6 and 4 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges and Canned Common Cowpeas have similar amounts of Energy per 500 kcal.
• Both Raw Florida Oranges as well as Canned Common Cowpeas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.