Comparing Nutrients in 500 calories Boiled Leafy Tips CowpeasVS Oranges

Weight per 500 calories

Boiled Leafy Tips Cowpeas

2273g

Oranges

1064g

Raw Oranges have 2.1 times more energy per unit of mass than Boiled and Drained Leafy Tips Cowpeas, which is low in comparison to other foods. Boiled Leafy Tips Cowpeas having very low energy density.

Which food has more nutrients per 500 calories - Boiled Leafy Tips Cowpeas or Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Leafy Tips Cowpeas

61%

36%

Oranges

91%

500 kcal ▼

Macro Nutrients

Boiled Leafy Tips Cowpeasvs 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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2.34%2.27g

Fat

1.3%1.28g

2.27 gvs1.28 g

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

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1.85%0.59g

Saturated Fat

0.5%0.16g

0.59 gvs0.16 g

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

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24%0.39g

Omega 3

4.65%0.074g

0.39 gvs0.074 g

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

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3.2%0.55g

Omega 6

1.13%0.19g

0.55 gvs0.19 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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49%63.6g

Carbohydrate

96%125g

63.6 gvs125 g

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

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Sugars

137%99g

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

NA gvs99 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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Fiber

67%25.5g

NA gvs25.5 g

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

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190%106g

Protein

18%10g

106 gvs10 g

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

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Vitamins

Boiled Leafy Tips Cowpeasvs Oranges

73.2%659μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

659 μgvs117 μg

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

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485%5.8mg

Vitamin B1

77%0.93mg

Thiamine

5.8 mgvs0.93 mg

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

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248%3.23mg

Vitamin B2

32.7%0.43mg

Riboflavin

3.23 mgvs0.43 mg

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

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143%23mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

23 mgvs3 mg

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

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21%1.05mg

Vitamin B5

53%2.66mg

Pantothenic acid

1.05 mgvs2.66 mg

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

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236%3.07mg

Vitamin B6

49%0.64mg

Pyridoxine

3.07 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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341%1364μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

1364 μgvs319 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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465%418mg

Vitamin C

629%566mg

Ascorbic acid

418 mgvs566 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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Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

NA mgvs1.9 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Boiled Leafy Tips Cowpeasvs Oranges

157%1568mg

Calcium

42.6%426mg

1568 mgvs426 mg

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

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389%3.5mg

Copper

53%0.48mg

3.5 mgvs0.48 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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310%24.8mg

Iron

13.3%1.06mg

24.8 mgvs1.06 mg

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

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335%1409mg

Magnesium

25.3%106mg

1409 mgvs106 mg

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

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407%9.36mg

Manganese

11.6%0.27mg

9.36 mgvs0.27 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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136%955mg

Phosphorus

21.3%149mg

955 mgvs149 mg

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

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235%7977mg

Potassium

56.6%1926mg

7977 mgvs1926 mg

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

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37%20.5μg

Selenium

9.67%5.3μg

20.5 μgvs5.3 μg

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

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9.1%136mg

Sodium

0%0mg

136 mgvs0 mg

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

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49.6%5.45mg

Zinc

6.77%0.74mg

5.45 mgvs0.74 mg

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

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56%2075g

Water

25%923g

2075 gvs923 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 Boiled Leafy Tips Cowpeas vs Oranges:

Boiled and Drained Leafy Tips Cowpeas have 5.6 times more Vitamin A, 6.3 times more Vitamin B1, 7.6 times more Vitamin B2, 7.6 times more Vitamin B3, 4.8 times more Vitamin B6 and 4.3 times more Vitamin B9 than Raw Oranges.
While Raw Oranges contain 2.5 times more Vitamin B5 and 1.4 times more Vitamin C than Boiled and Drained Leafy Tips Cowpeas.
Both Boiled and Drained Leafy Tips Cowpeas as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Leafy Tips Cowpeas vs Oranges:

Boiled and Drained Leafy Tips Cowpeas have 3.7 times more Calcium, 7.3 times more Copper, 23.3 times more Iron, 13.2 times more Magnesium, 35.2 times more Manganese, 6.4 times more Phosphorus, 4.1 times more Potassium, 3.8 times more Selenium, more Sodium, 7.3 times more Zinc and 2.2 times more Water than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Leafy Tips Cowpeas have 5.2 times more Omega 3 and 10.6 times more Protein than Raw Oranges.
While Raw Oranges contain 2 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas.
Both Boiled and Drained Leafy Tips Cowpeas and Raw Oranges have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Leafy Tips Cowpeas as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Leafy Tips CowpeasVS Garden CressOrangesVS Garden CressBoiled Leafy Tips CowpeasVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Boiled Leafy Tips CowpeasVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Leafy Tips Cowpeas or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: