Comparing Nutrients in 1 pound Boiled Leafy Tips Cowpeas VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Leafy Tips Cowpeas	61%	3%	36%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Leafy Tips Cowpeas	Carrots	Recommended Dietary Allowance
Energy	3.44% 100kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.77% 12.7g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	NA	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	NA	33.4% 12.7g	38g per day for Men 19-50 years
Protein	38% 21g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Leafy Tips Cowpeas	Carrots	Recommended Dietary Allowance
Vitamin A	14.6% 132μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68% 272μg	21.5% 86μg	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	93% 83.5mg	29.7% 26.8mg	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	NA	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Leafy Tips Cowpeas	Carrots	Recommended Dietary Allowance
Calcium	31.3% 313mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	77.6% 0.7mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	62% 4.94mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	81.3% 1.87mg	28.2% 0.65mg	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	27.2% 191mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	47% 1592mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11% 414g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Leafy Tips Cowpeas vs Carrots:

• Boiled and Drained Leafy Tips Cowpeas have 3.9 times more Vitamin B1, 2.4 times more Vitamin B2, 3.2 times more Vitamin B9 and 3.1 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 28.8 times more Vitamin A and 5.9 times more Vitamin B5 than Boiled and Drained Leafy Tips Cowpeas.
• Both Boiled and Drained Leafy Tips Cowpeas and Raw Carrots have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Leafy Tips Cowpeas as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Leafy Tips Cowpeas vs Carrots:

• Boiled and Drained Leafy Tips Cowpeas have 2.1 times more Calcium, 3.4 times more Copper, 3.6 times more Iron, 5.2 times more Magnesium, 2.9 times more Manganese and 9 times more Selenium than Raw Carrots.
• While Raw Carrots contain 11.5 times more Sodium than Boiled and Drained Leafy Tips Cowpeas.
• Both Boiled and Drained Leafy Tips Cowpeas and Raw Carrots have similar amounts of Phosphorus, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Leafy Tips Cowpeas have 8.5 times more Omega 3 and 5 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.9 times more Energy and 3.4 times more Carbohydrate than Boiled and Drained Leafy Tips Cowpeas.
• Both Boiled and Drained Leafy Tips Cowpeas as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.