Comparing Nutrients in 500 calories Navel Oranges VS Frozen Young Cowpeas

Weight per 500 calories

• Navel Oranges: 1020g
• Frozen Young Cowpeas: 360g

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

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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Navel Oranges	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	2.6% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	2.08% 0.67g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	27.4% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	69.5% 90g	130g per day for Men 19-50 years
Sugars	120% 86.7g	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	31.7% 23g	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	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	47.3% 18g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	1.6% 14.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	29.3% 0.38mg	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	86.7% 347μg	168% 673μg	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	670% 603mg	16% 14.4mg	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	10.2% 1.53mg	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

	Navel Oranges	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	44% 439mg	9.35% 94mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	82% 0.74mg	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	16.6% 1.33mg	106% 8.45mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	47% 198mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	138% 3.17mg	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	33.5% 235mg	62.7% 439mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	46.7% 1586mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	1.44% 21.6mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	51.7% 5.7mg	11mg per day for Men 19-50 years
Water	23.7% 877g	6.24% 231g	3700g per day for Men 19-50 years

Navel Oranges VS Frozen Young Cowpeas Nutrients Per 500 Kcal

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

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

• 500 calories of Navel Oranges have 8.5 times more Vitamin A, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 3.1 times more Vitamin B5, 2.1 times more Vitamin B6 and 41.9 times more Vitamin C than Frozen Young Cowpeas .
• While 500 kcal of Frozen Young Cowpeas , Unprepared contain 1.3 times more Vitamin B1 and 1.9 times more Vitamin B9 than Raw Navel Oranges.
• 500 calories of Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Navel Oranges have 4.7 times more Calcium and 3.8 times more Water than Frozen Young Cowpeas .
• While 500 kcal of Frozen Young Cowpeas , Unprepared contain 1.9 times more Copper, 6.4 times more Iron, 1.8 times more Magnesium, 10.7 times more Manganese, 1.9 times more Phosphorus, more Selenium and 7 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Frozen Young Cowpeas contain similar levels of Potassium per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
• 500 calories of Frozen Young Cowpeas lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.4 times more Carbohydrate and 1.2 times more Fiber than Frozen Young Cowpeas .
• While 500 kcal of Frozen Young Cowpeas , Unprepared contain 4.8 times more Omega 3 and 3.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Frozen Young Cowpeas offer comparable quantities of Energy per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in 500 calories.