Comparing Nutrients in 1 kilogram Leafy Tips Cowpeas VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Leafy Tips Cowpeas	43%	6%	51%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Leafy Tips Cowpeas	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10% 290kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48.2g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	NA	34% 24.6g	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	NA	47.4% 18g	38g per day for Men 19-50 years
Protein	73.2% 41g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	40% 360μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	295% 3.54mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	86% 1.12mg	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	253% 1010μg	20% 80μg	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	400% 360mg	22.2% 20mg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leafy Tips Cowpeas	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	63% 630mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	114% 1.03mg	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	240% 19mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	196% 4.5mg	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	13% 90mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	134% 4550mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24.3% 898g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Leafy Tips Cowpeas vs Canned Carrots with Liquids and Salt:

• Raw Leafy Tips Cowpeas have 18.6 times more Vitamin B1, 6.5 times more Vitamin B2, 2.7 times more Vitamin B3, 1.6 times more Vitamin B6, 12.6 times more Vitamin B9 and 18 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 17 times more Vitamin A and 2.3 times more Vitamin B5 than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Leafy Tips Cowpeas vs Canned Carrots with Liquids and Salt:

• Raw Leafy Tips Cowpeas have 2 times more Calcium, 1.9 times more Copper, 3.7 times more Iron, 4.8 times more Magnesium, 2.6 times more Potassium and 2.3 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.2 times more Phosphorus and 34.3 times more Sodium than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas and Canned Carrots Solids and Liquids with Salt have similar amounts of Manganese, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Leafy Tips Cowpeas have 1.3 times more Energy, 5.5 times more Omega 3 and 7.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Raw Leafy Tips Cowpeas and Canned Carrots Solids and Liquids with Salt have similar amounts of Carbohydrate per 1 kg.
• Both Raw Leafy Tips Cowpeas as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.