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

Weight per 100 calories

• Boiled Young Pods With Seeds Cowpeas with Salt: 294g
• Frozen Carrots: 278g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Boiled Young Pods With Seeds Cowpeas with Salt or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Pods With Seeds Cowpeas with Salt	25%	7%	68%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Young Pods With Seeds Cowpeas with Salt	Frozen Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	9.56% 0.15g	2.95% 0.047g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	4.04% 0.69g	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	18.2% 13.2g	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	1.2% 0.86g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	NA	24% 9.17g	38g per day for Men 19-50 years
Protein	13.7% 7.65g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Pods With Seeds Cowpeas with Salt	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	23% 206μg	219% 1972μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.26mg	7.9% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	8.06% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	20.3% 0.26mg	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	6.94% 27.8μg	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	7.7% 6.94mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40.7% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Pods With Seeds Cowpeas with Salt	Frozen Carrots	Recommended Dietary Allowance
Calcium	16% 162mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	23.2% 0.21mg	23% 0.21mg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	28.7% 121mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	20.7% 0.48mg	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% 92mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	19% 653mg	3400mg per day for Men 19-50 years
Selenium	3.74% 2.06μg	3.54% 1.94μg	55μg per day for Men 19-50 years
Sodium	47% 703mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.71mg	8.33% 0.92mg	11mg per day for Men 19-50 years
Water	7.1% 263g	6.76% 250g	3700g per day for Men 19-50 years

Boiled Young Pods With Seeds Cowpeas With Salt VS Frozen Carrots Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Young Pods With Seeds Cowpeas with Salt or Frozen Carrots?

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

• 100 calories of Boiled Young Pods With Seeds Cowpeas with Salt have 2.2 times more Vitamin B1, 2.6 times more Vitamin B2, 1.8 times more Vitamin B3, 3.6 times more Vitamin B5, 1.4 times more Vitamin B6, 2.8 times more Vitamin B9 and 7.2 times more Vitamin C than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain 9.6 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 as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Boiled Young Pods With Seeds Cowpeas with Salt have 1.6 times more Calcium, 1.7 times more Iron, 3.6 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus and 3.7 times more Sodium than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain 1.3 times more Zinc than Boiled and Drained Young Pods With Seeds Cowpeas with Salt.
• Both Boiled Young Pods With Seeds Cowpeas with Salt and Frozen Carrots contain similar levels of Copper, Potassium, Selenium and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Young Pods With Seeds Cowpeas with Salt have 3.2 times more Omega 3 and 3.5 times more Protein than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain 3.2 times more Omega 6 than Boiled and Drained Young Pods With Seeds Cowpeas with Salt.
• Both Boiled Young Pods With Seeds Cowpeas with Salt and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Boiled Young Pods With Seeds Cowpeas with Salt provide inadequate amounts of Omega 6