Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Canned Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Cowpeas	24%	6%	70%

Macro Nutrients

	Canned Carrots with Salt	Canned Cowpeas	Recommended Dietary Allowance
Energy	8.62% 250kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	8.82% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	105% 136g	130g per day for Men 19-50 years
Sugars	34.2% 25g	NA	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	39.5% 15g	87% 33g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	84.6% 47.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	620% 5580μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	22% 3.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	34.6% 0.45mg	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	22.5% 90μg	128% 510μg	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	30% 27mg	30% 27mg	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	49.3% 7.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Cowpeas	Recommended Dietary Allowance
Calcium	25% 250mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	130% 1.17mg	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	80% 6.4mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	123% 2.83mg	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	34.3% 240mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	195% 2930mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	25% 930g	21.5% 796g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Canned Cowpeas per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Canned Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Canned Cowpeas:

• 1 kilogram of Canned Carrots with Salt has 1.6 times more Vitamin B3 and 2.5 times more Vitamin B6 than Canned Cowpeas.
• While 1 kg of Canned Common Cowpeas contains 4.2 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B5 and 5.7 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Cowpeas provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Canned Cowpeas:

• 1 kilogram of Canned Carrots with Salt has 1.3 times more Calcium and 1.6 times more Manganese than Canned Cowpeas.
• While 1 kg of Canned Common Cowpeas contains 1.5 times more Iron, 3.5 times more Magnesium, 2.9 times more Phosphorus, 5.8 times more Selenium and 2.7 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Cowpeas contain similar levels of Copper, Potassium, Sodium and Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Common Cowpeas contains 3.1 times more Energy, 7.9 times more Omega 3, 2.5 times more Carbohydrate, 2.2 times more Fiber and 7.4 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Canned Common Cowpeas provide inadequate amounts of Omega 6 in one kilogram.