Comparing Nutrients in 14 ounces Carrots VS Cooked Frozen Young Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%

Macro Nutrients

	Carrots	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	5.6% 163kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2.17% 0.69g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	71.7% 93g	130g per day for Men 19-50 years
Sugars	26% 19g	24.4% 17.7g	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	3% 2.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	67% 25.4g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	368% 3314μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	140% 560μg	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	26% 23.4mg	11.5% 10.3mg	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	17.5% 2.6mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	122% 146μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	13% 131mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	136% 3.14mg	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% 139mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	43.8% 1488mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	63.8% 957mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	51.2% 5.64mg	11mg per day for Men 19-50 years
Water	9.47% 350g	7.1% 262g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Cooked Frozen Young Cowpeas with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Carrots versus 14 oz of Cooked Frozen Young Cowpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Carrots vs Cooked Frozen Young Cowpeas with Salt:

• 14 ounces of Carrots have 208.8 times more Vitamin A, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 2.3 times more Vitamin C and 2.2 times more Vitamin E than Cooked Frozen Young Cowpeas with Salt.
• While 14 oz of Boiled Frozen Young Cowpeas , drained with Salt contain 3.9 times more Vitamin B1, 7.4 times more Vitamin B9 and 2.8 times more Vitamin K than Raw Carrots.
• Both Carrots and Cooked Frozen Young Cowpeas with Salt provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cooked Frozen Young Cowpeas with Salt have insufficient amounts of Vitamin A
• Both Raw Carrots as well as Boiled Frozen Young Cowpeas , drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Carrots vs Cooked Frozen Young Cowpeas with Salt:

• 14 ounces of Carrots have 1.4 times more Calcium and 1.3 times more Water than Cooked Frozen Young Cowpeas with Salt.
• While 14 oz of Boiled Frozen Young Cowpeas , drained with Salt contain 4.1 times more Copper, 7.1 times more Iron, 4.2 times more Magnesium, 5.5 times more Manganese, 3.5 times more Phosphorus, 34 times more Selenium, 3.5 times more Sodium and 5.9 times more Zinc than Raw Carrots.
• Both Carrots and Cooked Frozen Young Cowpeas with Salt contain similar levels of Potassium per 14 ounces.
• 14 ounces of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Frozen Young Cowpeas , drained with Salt contain 3.2 times more Energy, 58 times more Omega 3, 2.5 times more Carbohydrate, 2.3 times more Fiber and 9.1 times more Protein than Raw Carrots.
• Both Carrots and Cooked Frozen Young Cowpeas with Salt offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Carrots as well as Boiled Frozen Young Cowpeas , drained with Salt provide inadequate amounts of Omega 6 in 14 ounces.