Comparing Nutrients in 14 ounces Frozen Young Cowpeas VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Frozen Young Cowpeas	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	19% 552kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	30.3% 0.48g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.92% 0.67g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.7% 100g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	13.5% 9.76g	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	52.2% 20g	19% 7.14g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	34% 0.44mg	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	186% 742μg	7.94% 31.8μg	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	17.6% 16mg	8.8% 7.94mg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	10.3% 103mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	45.4% 0.41mg	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	117% 9.33mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	77.7% 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	69% 484mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	57% 6.27mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	6.9% 255g	9.97% 369g	3700g per day for Men 19-50 years

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

• Frozen Young Cowpeas , Unprepared have 12.9 times more Vitamin B1, 2.6 times more Vitamin B2, 1.9 times more Vitamin B3, 1.7 times more Vitamin B5, 23.4 times more Vitamin B9 and 2 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 153.3 times more Vitamin A than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 per 14 oz.
• Both Frozen Young Cowpeas , Unprepared as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Young Cowpeas vs Canned Carrots with Liquids and Salt:

• Frozen Young Cowpeas , Unprepared have 2 times more Copper, 4.5 times more Iron, 6.1 times more Magnesium, 2 times more Manganese, 6.1 times more Phosphorus, 2.5 times more Potassium, 9 times more Selenium and 5.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 40 times more Sodium and 1.4 times more Water than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Young Cowpeas , Unprepared have 6 times more Energy, 15.3 times more Omega 3, 4.7 times more Carbohydrate, 2.8 times more Fiber and 15.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Frozen Young Cowpeas , Unprepared as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.