Comparing Nutrients in 1 pound Boiled Young Cowpeas VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Young Cowpeas	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	15% 440kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	20.2% 14.7g	15.4% 11g	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	59.7% 22.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	20% 181μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.8% 6.36mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	39% 0.51mg	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	144% 576μg	9.07% 36.3μg	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	11% 9.98mg	10% 9.07mg	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	6.65% 1mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	101% 121μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	58% 581mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	52% 0.47mg	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	63.5% 5.1mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	88.7% 2.04mg	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	33% 231mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	55.8% 1896mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Young Cowpeas vs Canned Carrots with Liquids and Salt:

• Boiled and Drained Young Cowpeas have 5.3 times more Vitamin B1, 5.5 times more Vitamin B2, 3.3 times more Vitamin B3, 15.9 times more Vitamin B9 and 2.7 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 15.3 times more Vitamin A, 1.7 times more Vitamin B6 and 3.3 times more Vitamin E than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B5 and Vitamin C per 1 lb.
• Both Boiled and Drained Young Cowpeas as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Young Cowpeas vs Canned Carrots with Liquids and Salt:

• Boiled and Drained Young Cowpeas have 4.1 times more Calcium, 1.3 times more Copper, 2.2 times more Iron, 5.8 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus, 2.4 times more Potassium, 6.3 times more Selenium and 3.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 60 times more Sodium than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Young Cowpeas have 4.2 times more Energy, 8.5 times more Omega 3, 3.8 times more Carbohydrate, 1.3 times more Sugars, 2.8 times more Fiber and 5.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Boiled and Drained Young Cowpeas as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.