Comparing Nutrients in 5 ounces Canned Orange Juice VS Catjang Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Catjang Cowpeas	27%	5%	68%

Macro Nutrients

	Canned Orange Juice	Catjang Cowpeas	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	3.02% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	65% 84.5g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	4.75% 3.44g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	40% 15g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	60.4% 34g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Catjang Cowpeas	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	80.3% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	24.8% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	39.4% 0.51mg	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	8.5% 34μg	226% 906μg	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	47.4% 42.7mg	2.36% 2.13mg	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	1.9% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Catjang Cowpeas	Recommended Dietary Allowance
Calcium	1.4% 14mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	167% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	95% 2.2mg	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	3.44% 24mg	88.7% 621mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	78.7% 8.66mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.42% 15.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Catjang Cowpeas per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Catjang Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Catjang Cowpeas:

• 5 ounces of Canned Orange Juice have 20.1 times more Vitamin C than Catjang Cowpeas.
• While 5 oz of Raw Catjang Cowpeas contain 17.4 times more Vitamin B1, 8.1 times more Vitamin B2, 13.9 times more Vitamin B3, 8.4 times more Vitamin B5, 11.6 times more Vitamin B6 and 26.6 times more Vitamin B9 than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 5 ounces of Catjang Cowpeas have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Raw Catjang Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Catjang Cowpeas:

• 5 ounces of Canned Orange Juice have 7.9 times more Water than Catjang Cowpeas.
• While 5 oz of Raw Catjang Cowpeas contain 8.5 times more Calcium, 48.1 times more Copper, 99.5 times more Iron, 33.3 times more Magnesium, 73.5 times more Manganese, 25.8 times more Phosphorus, 7.5 times more Potassium, 91 times more Selenium, 14.5 times more Sodium and 152.8 times more Zinc than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Catjang Cowpeas contain 7.3 times more Energy, 13.8 times more Fat, 46.6 times more Omega 3, 20.9 times more Omega 6, 5.4 times more Carbohydrate, 35.7 times more Fiber and 35.1 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein