Comparing Nutrients in 14 ounces Carrots VS Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Common Cowpeas	27%	3%	70%

Macro Nutrients

	Carrots	Common Cowpeas	Recommended Dietary Allowance
Energy	5.6% 163kcal	46% 1334kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	5.16% 5g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	8% 1.36g	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	183% 238g	130g per day for Men 19-50 years
Sugars	26% 19g	37.8% 27.4g	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	111% 42g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	167% 93g	56g per day for Men 19-50 years

Vitamins

	Carrots	Common Cowpeas	Recommended Dietary Allowance
Vitamin A	368% 3314μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	282% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	69% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	119% 5.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	109% 1.4mg	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	628% 2512μg	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	6.6% 5.95mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Common Cowpeas	Recommended Dietary Allowance
Calcium	13% 131mg	43.7% 437mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	373% 3.35mg	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	410% 33mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	264% 6.06mg	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	240% 1683mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	130% 4413mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	9.47% 350g	1.3% 47.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Common Cowpeas per 14 oz

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

Lets compare vitamin content per 14 ounces of Carrots vs Common Cowpeas:

• 14 ounces of Carrots have 278.3 times more Vitamin A, 3.9 times more Vitamin C, 1.7 times more Vitamin E and 2.6 times more Vitamin K than Common Cowpeas.
• While 14 oz of Raw Common Cowpeas contain 12.9 times more Vitamin B1, 3.9 times more Vitamin B2, 2.1 times more Vitamin B3, 5.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 33.3 times more Vitamin B9 than Raw Carrots.
• 14 ounces of Common Cowpeas have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Carrots as well as Raw Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Carrots vs Common Cowpeas:

• 14 ounces of Carrots have 4.3 times more Sodium and 7.4 times more Water than Common Cowpeas.
• While 14 oz of Raw Common Cowpeas contain 3.3 times more Calcium, 18.8 times more Copper, 27.6 times more Iron, 15.3 times more Magnesium, 10.7 times more Manganese, 12.1 times more Phosphorus, 3.5 times more Potassium, 90 times more Selenium and 14 times more Zinc than Raw Carrots.
• 14 ounces of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Common Cowpeas contain 8.2 times more Energy, 99.5 times more Omega 3, 3.4 times more Omega 6, 6.3 times more Carbohydrate, 1.5 times more Sugars, 3.8 times more Fiber and 25.3 times more Protein than Raw Carrots.
• 14 ounces of Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein