Comparing Nutrients in 14 ounces Boiled Carrots VS Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Boiled Carrots	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	4.8% 139kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	29% 37.7g	130g per day for Men 19-50 years
Sugars	19% 13.7g	27.6% 20g	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	1.97% 1.43g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	34.5% 13g	38g per day for Men 19-50 years
Protein	5.4% 3g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	376% 3382μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	75% 3.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	53% 0.69mg	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	14% 55.6μg	52.6% 210μg	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	16% 14.3mg	146% 131mg	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	27.3% 4.1mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	12% 119mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	44% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	53% 1.22mg	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	17% 119mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Young Pods With Seeds Cowpeas per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Carrots versus 14 oz of Young Pods With Seeds Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Young Pods With Seeds Cowpeas:

• 14 ounces of Boiled Carrots have 12.5 times more Vitamin A and 2.1 times more Vitamin E than Young Pods With Seeds Cowpeas.
• While 14 oz of Raw Young Pods With Seeds Cowpeas contain 2.3 times more Vitamin B1, 3.2 times more Vitamin B2, 1.9 times more Vitamin B3, 4.1 times more Vitamin B5, 3.8 times more Vitamin B9, 9.2 times more Vitamin C and 2.3 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled Carrots and Young Pods With Seeds Cowpeas provide similar amounts of Vitamin B6 per 14 ounces.
• Both Boiled and Drained Carrots as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Carrots vs Young Pods With Seeds Cowpeas:

• 14 ounces of Boiled Carrots have 14.5 times more Sodium than Young Pods With Seeds Cowpeas.
• While 14 oz of Raw Young Pods With Seeds Cowpeas contain 2.2 times more Calcium, 5.9 times more Copper, 2.9 times more Iron, 5.8 times more Magnesium, 2 times more Manganese, 2.2 times more Phosphorus and 1.7 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Young Pods With Seeds Cowpeas contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Carrots as well as Raw Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Young Pods With Seeds Cowpeas contain 52 times more Omega 3, 1.5 times more Sugars and 4.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Young Pods With Seeds Cowpeas offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Boiled Carrots provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Carrots as well as Raw Young Pods With Seeds Cowpeas provide inadequate amounts of Energy and Omega 6 in 14 ounces.