Comparing Nutrients in 1 kilogram Canned Cowpeas VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Cowpeas	24%	6%	70%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Cowpeas	Carrots	Recommended Dietary Allowance
Energy	26.6% 770kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	8.82% 1.5g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	73.7% 96g	130g per day for Men 19-50 years
Sugars	NA	65.4% 47.4g	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	NA	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	87% 33g	73.7% 28g	38g per day for Men 19-50 years
Protein	84.6% 47.4g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Canned Cowpeas	Carrots	Recommended Dietary Allowance
Vitamin A	NA	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	128% 510μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cowpeas	Carrots	Recommended Dietary Allowance
Calcium	20% 200mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	121% 9.7mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	62% 1.43mg	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	100% 700mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	195% 2930mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	21.5% 796g	24% 883g	3700g per day for Men 19-50 years

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

• Canned Common Cowpeas have 1.3 times more Vitamin B2 and 2.7 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 2.8 times more Vitamin B3, 1.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.2 times more Vitamin C than Canned Common Cowpeas.
• Both Canned Common Cowpeas and Raw Carrots have similar amounts of Vitamin B1 per 1 kg.
• Both Canned Common Cowpeas as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Cowpeas vs Carrots:

• Canned Common Cowpeas have 2.6 times more Copper, 3.2 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 2 times more Phosphorus, 23 times more Selenium, 4.2 times more Sodium and 2.9 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.7 times more Calcium and 1.9 times more Potassium than Canned Common Cowpeas.
• Both Canned Common Cowpeas and Raw Carrots have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Common Cowpeas have 1.9 times more Energy, 43.5 times more Omega 3, 1.4 times more Carbohydrate and 5.1 times more Protein than Raw Carrots.
• Both Canned Common Cowpeas and Raw Carrots have similar amounts of Fiber per 1 kg.
• Both Canned Common Cowpeas as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.