Comparing Nutrients in 500 calories Cooked Frozen Young Cowpeas with SaltVS Valencia Oranges

Weight per 500 calories

Cooked Frozen Young Cowpeas with Salt

382g

Valencia Oranges

1020g

Cooked Frozen Young Cowpeas with Salt have 2.7 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Young Cowpeas with Salt or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Young Cowpeas with Salt

25%

71%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Cooked Frozen Young Cowpeas with Saltvs Valencia Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.6%2.5g

Fat

3.16%3.06g

2.5 gvs3.06 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.1%0.67g

Saturated Fat

1.1%0.36g

0.67 gvs0.36 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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27.7%0.44g

Omega 3

10.2%0.16g

0.44 gvs0.16 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.57%0.61g

Omega 6

2.64%0.45g

0.61 gvs0.45 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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69%89.7g

Carbohydrate

93%121g

89.7 gvs121 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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23.5%17g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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64.3%24.4g

Fiber

67%25.5g

24.4 gvs25.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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58%32.4g

Protein

19%10.6g

32.4 gvs10.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Frozen Young Cowpeas with Saltvs Valencia Oranges

1.7%15.3μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

15.3 μgvs122 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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82.7%0.99mg

Vitamin B1

74%0.89mg

Thiamine

0.99 mgvs0.89 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.8%0.24mg

Vitamin B2

31.4%0.41mg

Riboflavin

0.24 mgvs0.41 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.4%2.78mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

2.78 mgvs2.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.3%0.81mg

Vitamin B5

51%2.55mg

Pantothenic acid

0.81 mgvs2.55 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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28%0.36mg

Vitamin B6

49.5%0.64mg

Pyridoxine

0.36 mgvs0.64 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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135%538μg

Vitamin B9

99%398μg

Folates and Folic Acid

538 μgvs398 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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11%9.92mg

Vitamin C

550%495mg

Ascorbic acid

9.92 mgvs495 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.63%1.15mg

Vitamin E

Tocopherols and Tocotrienols

1.15 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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117%140μg

Vitamin K

Phytomenadione or phylloquinone

140 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Frozen Young Cowpeas with Saltvs Valencia Oranges

8.78%87.8mg

Calcium

41%408mg

87.8 mgvs408 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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78%0.7mg

Copper

42%0.38mg

0.7 mgvs0.38 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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101%8.1mg

Iron

11.5%0.92mg

8.1 mgvs0.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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45.4%191mg

Magnesium

24.3%102mg

191 mgvs102 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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131%3mg

Manganese

10.2%0.23mg

3 mgvs0.23 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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66.5%466mg

Phosphorus

24.8%173mg

466 mgvs173 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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42%1431mg

Potassium

53.7%1827mg

1431 mgvs1827 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23.6%13μg

Selenium

13 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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61.3%920mg

Sodium

0%0mg

920 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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49.3%5.4mg

Zinc

5.57%0.61mg

5.4 mgvs0.61 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.8%252g

Water

24%881g

252 gvs881 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cooked Frozen Young Cowpeas with Salt vs Valencia Oranges:

Boiled Frozen Young Cowpeas , drained with Salt have 1.4 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 8 times more Vitamin A, 1.7 times more Vitamin B2, 3.1 times more Vitamin B5, 1.8 times more Vitamin B6 and 49.9 times more Vitamin C than Boiled Frozen Young Cowpeas , drained with Salt.
Both Boiled Frozen Young Cowpeas , drained with Salt and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
Both Boiled Frozen Young Cowpeas , drained with Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Young Cowpeas with Salt vs Valencia Oranges:

Boiled Frozen Young Cowpeas , drained with Salt have 1.9 times more Copper, 8.8 times more Iron, 1.9 times more Magnesium, 12.9 times more Manganese, 2.7 times more Phosphorus, more Sodium and 8.9 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 4.6 times more Calcium, 1.3 times more Potassium and 3.5 times more Water than Boiled Frozen Young Cowpeas , drained with Salt.

Comparison of macro-nutrients per 500 calories:

Boiled Frozen Young Cowpeas , drained with Salt have 2.7 times more Omega 3 and 3.1 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Carbohydrate than Boiled Frozen Young Cowpeas , drained with Salt.
Both Boiled Frozen Young Cowpeas , drained with Salt and Raw Valencia Oranges have similar amounts of Energy and Fiber per 500 kcal.
Both Boiled Frozen Young Cowpeas , drained with Salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Frozen Young Cowpeas with SaltVS Boiled Young Pods With Seeds Cowpeas with SaltValencia OrangesVS Boiled Young Pods With Seeds Cowpeas with SaltCooked Frozen Young Cowpeas with SaltVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Cooked Frozen Young Cowpeas with SaltVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Frozen Young Cowpeas with Salt or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: