Comparing Nutrients in 100 calories Boiled Young Pods With Seeds Cowpeas with Salt VS Canned Carrots with Salt

Weight per 100 calories

• Boiled Young Pods With Seeds Cowpeas with Salt: 294g
• Canned Carrots with Salt: 400g

Boiled Young Pods With Seeds Cowpeas with Salt have 1.4 times more energy per 100g than Canned Carrots with Salt. It has low energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 100 calories - Boiled Young Pods With Seeds Cowpeas with Salt or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pods With Seeds Cowpeas with Salt	25%	7%	68%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Young Pods With Seeds Cowpeas with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	9.56% 0.15g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	13.7% 9.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	15.8% 6g	38g per day for Men 19-50 years
Protein	13.7% 7.65g	4.57% 2.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pods With Seeds Cowpeas with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	23% 206μg	248% 2232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.26mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	34.5% 0.45mg	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	19% 76.5μg	9% 36μg	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	55.6% 50mg	12% 11mg	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	NA	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.7% 39.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pods With Seeds Cowpeas with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	16% 162mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	23.2% 0.21mg	46.2% 0.42mg	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	25.7% 2.06mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	28.7% 121mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	78.3% 1.8mg	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	20.6% 144mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	3.74% 2.06μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	47% 703mg	64.5% 968mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.71mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	7.1% 263g	10% 372g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Young Pods With Seeds Cowpeas with Salt vs Canned Carrots with Salt:

• Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 3.7 times more Vitamin B1, 2.2 times more Vitamin B2, 3.5 times more Vitamin B5, 2.1 times more Vitamin B9 and 4.6 times more Vitamin C than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 10.8 times more Vitamin A than Boiled and Drained Young Pods With Seeds Cowpeas with Salt.
• Both Boiled and Drained Young Pods With Seeds Cowpeas with Salt and Drained Canned Carrots with Salt have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Boiled and Drained Young Pods With Seeds Cowpeas with Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Young Pods With Seeds Cowpeas with Salt vs Canned Carrots with Salt:

• Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 1.6 times more Calcium, 3.8 times more Magnesium, 1.5 times more Phosphorus and 1.3 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2 times more Copper, 2.8 times more Manganese, 1.4 times more Sodium, 1.5 times more Zinc and 1.4 times more Water than Boiled and Drained Young Pods With Seeds Cowpeas with Salt.
• Both Boiled and Drained Young Pods With Seeds Cowpeas with Salt and Drained Canned Carrots with Salt have similar amounts of Iron and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Young Pods With Seeds Cowpeas with Salt have 3.5 times more Omega 3 and 3 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.5 times more Omega 6 than Boiled and Drained Young Pods With Seeds Cowpeas with Salt.
• Both Boiled and Drained Young Pods With Seeds Cowpeas with Salt and Drained Canned Carrots with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Young Pods With Seeds Cowpeas with Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.