Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Boiled Pigeon Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Pigeon Peas with Salt	22%	3%	75%

Macro Nutrients

	Canned Carrots with Salt	Boiled Pigeon Peas with Salt	Recommended Dietary Allowance
Energy	8.62% 250kcal	41.7% 1210kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	11.5% 1.96g	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	179% 233g	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	176% 67g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	121% 67.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Pigeon Peas with Salt	Recommended Dietary Allowance
Vitamin A	620% 5580μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	49% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	38.5% 0.5mg	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	278% 1110μg	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	0% 0mg	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	Boiled Pigeon Peas with Salt	Recommended Dietary Allowance
Calcium	25% 250mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	299% 2.7mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	218% 5mg	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	170% 1190mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	113% 3840mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	82% 9mg	11mg per day for Men 19-50 years
Water	25% 930g	18.5% 686g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled Pigeon Peas with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Boiled Pigeon Peas with Salt:

• 1 kilogram of Canned Carrots with Salt has more Vitamin A, 2.2 times more Vitamin B6 and more Vitamin C than Boiled Pigeon Peas with Salt.
• While 1 kg of Boiled Pigeon Peas with Salt contains 8.1 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5 and 12.3 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Boiled Pigeon Peas with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Boiled Pigeon Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Boiled Pigeon Peas with Salt:

• 1 kilogram of Canned Carrots with Salt has 1.4 times more Water than Boiled Pigeon Peas with Salt.
• While 1 kg of Boiled Pigeon Peas with Salt contains 1.7 times more Calcium, 2.6 times more Copper, 1.7 times more Iron, 5.8 times more Magnesium, 5 times more Phosphorus, 2.1 times more Potassium, 7.3 times more Selenium and 3.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Pigeon Peas with Salt contain similar levels of Manganese and Sodium 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 Boiled Pigeon Peas with Salt contains 4.8 times more Energy, 4.2 times more Carbohydrate, 4.5 times more Fiber and 10.6 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Boiled Pigeon Peas with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.