Comparing Nutrients in 1 pound Frozen Young Cowpeas VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Frozen Young Cowpeas	Boiled Carrots	Recommended Dietary Allowance
Energy	21.7% 630kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	NA	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	59.7% 22.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	72.7% 40.7g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	2% 18μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.68mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.08mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	53.4% 0.69mg	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	212% 848μg	16% 63.5μg	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	20% 18mg	18% 16.3mg	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	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Boiled Carrots	Recommended Dietary Allowance
Calcium	11.8% 118mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	133% 10.7mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	30.6% 0.7mg	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	79% 553mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	65% 7.17mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	7.86% 291g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Young Cowpeas vs Boiled Carrots:

• Frozen Young Cowpeas , Unprepared have 3.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 13.4 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 213 times more Vitamin A and 1.4 times more Vitamin B6 than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Carrots have similar amounts of Vitamin B5 and Vitamin C per 1 lb.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Young Cowpeas vs Boiled Carrots:

• Frozen Young Cowpeas , Unprepared have 12.1 times more Copper, 6.9 times more Iron, 5.5 times more Magnesium, 5.7 times more Manganese, 4.1 times more Phosphorus, 1.9 times more Potassium, 5.1 times more Selenium and 7.9 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 9.7 times more Sodium and 1.4 times more Water than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Carrots have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Young Cowpeas , Unprepared have 4 times more Energy, 122 times more Omega 3, 3.1 times more Carbohydrate, 1.7 times more Fiber and 11.8 times more Protein than Boiled and Drained Carrots.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.