Comparing Nutrients in 7 ounces Boiled Young Cowpeas VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Boiled Young Cowpeas	Fresh Orange juice	Recommended Dietary Allowance
Energy	6.64% 192kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.3g	16% 20.6g	130g per day for Men 19-50 years
Sugars	8.84% 6.4g	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 8.2g	g per day for Men 19-50 years
Fiber	26% 9.92g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	6.1% 0.079mg	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	63% 252μg	15% 59.5μg	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	4.85% 4.37mg	110% 99mg	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	2.9% 0.44mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 52.8μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Fresh Orange juice	Recommended Dietary Allowance
Calcium	25.4% 254mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	9.7% 0.087mg	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	27.8% 2.22mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	1.2% 0.028mg	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	14.5% 101mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas VS Fresh Orange juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Young Cowpeas versus 7 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Young Cowpeas vs Fresh Orange juice:

• 7 ounces of Boiled Young Cowpeas have 4 times more Vitamin A, 4.9 times more Vitamin B2, 3.5 times more Vitamin B3, 1.6 times more Vitamin B6, 4.2 times more Vitamin B9 and 266 times more Vitamin K than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 22.7 times more Vitamin C than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Fresh Orange juice provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Young Cowpeas as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Young Cowpeas vs Fresh Orange juice:

• 7 ounces of Boiled Young Cowpeas have 11.6 times more Calcium, 3 times more Copper, 5.6 times more Iron, 4.7 times more Magnesium, 40.9 times more Manganese, 3 times more Phosphorus, 2.1 times more Potassium, 25 times more Selenium and 20.6 times more Zinc than Fresh Orange juice.
• Both Boiled Young Cowpeas and Fresh Orange juice contain similar levels of Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Young Cowpeas have 2.2 times more Energy, 6.2 times more Omega 3, 2 times more Carbohydrate, 25 times more Fiber and 4.5 times more Protein than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 2.6 times more Sugars than Boiled and Drained Young Cowpeas .
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Boiled and Drained Young Cowpeas as well as Raw Orange juice provide inadequate amounts of Omega 6 in seven ounces.