Comparing Nutrients in 1 pound Common Cowpeas VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Common Cowpeas	Frozen Carrots	Recommended Dietary Allowance
Energy	52.6% 1524kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.7g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	9.15% 1.56g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	27.6% 36g	130g per day for Men 19-50 years
Sugars	43% 31.3g	29.8% 21.6g	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	1.94% 1.4g	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	% 18.4g	g per day for Men 19-50 years
Fiber	127% 48g	39.4% 15g	38g per day for Men 19-50 years
Protein	191% 107g	6.3% 3.54g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	358% 3221μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	322% 3.87mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79% 1.03mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.6mg	33% 0.43mg	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	718% 2871μg	11.3% 45.4μg	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	7.56% 6.8mg	12.6% 11.3mg	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	11.8% 1.77mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	66.5% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Frozen Carrots	Recommended Dietary Allowance
Calcium	50% 499mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	426% 3.83mg	37.3% 0.34mg	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	469% 37.5mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	199% 835mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	301% 6.93mg	33.7% 0.78mg	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	275% 1923mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	148% 5044mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	74.2% 41μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	20.6% 308mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	1.46% 54.2g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: Common Cowpeas VS Frozen Carrots per 1 lb

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

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

• 1 pound of Common Cowpeas has 19.4 times more Vitamin B1, 6.1 times more Vitamin B2, 4.5 times more Vitamin B3, 8 times more Vitamin B5, 3.8 times more Vitamin B6 and 63.3 times more Vitamin B9 than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 236.7 times more Vitamin A, 1.7 times more Vitamin C, 1.5 times more Vitamin E and 3.5 times more Vitamin K than Raw Common Cowpeas.
• 1 pound of Common Cowpeas have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Common Cowpeas as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Common Cowpeas vs Frozen Carrots:

• 1 pound of Common Cowpeas has 3.1 times more Calcium, 11.4 times more Copper, 18.8 times more Iron, 15.3 times more Magnesium, 8.9 times more Manganese, 12.8 times more Phosphorus, 4.7 times more Potassium, 12.9 times more Selenium and 10.2 times more Zinc than Frozen Carrots.
• While 1 lb of Frozen Carrots, Unprepared contains 4.3 times more Sodium and 7.5 times more Water than Raw Common Cowpeas.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Common Cowpeas has 9.3 times more Energy, 11.7 times more Omega 3, 1.4 times more Omega 6, 7.6 times more Carbohydrate, 1.4 times more Sugars, 3.2 times more Fiber and 30.2 times more Protein than Frozen Carrots.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein