Comparing Nutrients in 1 pound Boiled Carrots VS Boiled Catjang Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Catjang Cowpeas with Salt	27%	5%	68%

Macro Nutrients

	Boiled Carrots	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	18.3% 531kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	3.32% 3.22g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	5.12% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	71% 92g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	43% 16.3g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	429% 3865μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	32% 0.42mg	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	16% 63.5μg	161% 644μg	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	18% 16.3mg	2% 1.8mg	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	31% 4.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Catjang Cowpeas with Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	137% 1.23mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	93% 2.15mg	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	19.4% 136mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	77% 1157mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	77% 8.5mg	11mg per day for Men 19-50 years
Water	11% 409g	8.54% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Boiled Catjang Cowpeas with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Carrots vs Boiled Catjang Cowpeas with Salt:

• 1 pound of Boiled Carrots has 852 times more Vitamin A, 1.7 times more Vitamin B6 and 9 times more Vitamin C than Boiled Catjang Cowpeas with Salt.
• While 1 lb of Boiled Catjang Cowpeas with Salt contains 2.5 times more Vitamin B1, 1.7 times more Vitamin B5 and 10.1 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Catjang Cowpeas with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Boiled Catjang Cowpeas with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Boiled Catjang Cowpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Boiled Catjang Cowpeas with Salt:

• 1 pound of Boiled Carrots has 1.3 times more Water than Boiled Catjang Cowpeas with Salt.
• While 1 lb of Boiled Catjang Cowpeas with Salt contains 15.9 times more Copper, 9 times more Iron, 9.6 times more Magnesium, 3.1 times more Manganese, 4.7 times more Phosphorus, 1.6 times more Potassium, 3.6 times more Selenium, 4.4 times more Sodium and 9.4 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Catjang Cowpeas with Salt contain similar levels of Calcium per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Catjang Cowpeas with Salt contains 3.3 times more Energy, 111 times more Omega 3, 2.5 times more Carbohydrate and 10.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Boiled Catjang Cowpeas with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Carrots as well as Boiled Catjang Cowpeas with Salt provide inadequate amounts of Omega 6 in one pound.