Comparing Nutrients in 1 pound Leafy Tips Cowpeas VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Leafy Tips Cowpeas	43%	6%	51%
Carrots	8%	5%	87%

Macro Nutrients

	Leafy Tips Cowpeas	Carrots	Recommended Dietary Allowance
Energy	4.54% 132kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	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	17% 22g	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	33.2% 18.6g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Carrots	Recommended Dietary Allowance
Vitamin A	18% 163μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.8% 5.1mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	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	115% 458μg	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	181% 163mg	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

	Leafy Tips Cowpeas	Carrots	Recommended Dietary Allowance
Calcium	28.6% 286mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	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	109% 8.7mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	5.83% 41mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	60.7% 2064mg	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	2.1% 31.8mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11% 407g	11% 400g	3700g per day for Men 19-50 years

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

• Raw Leafy Tips Cowpeas have 5.4 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B6, 5.3 times more Vitamin B9 and 6.1 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 23.2 times more Vitamin A and 4.6 times more Vitamin B5 than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas and Raw Carrots have similar amounts of Vitamin B3 per 1 lb.
• Both Raw 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 Leafy Tips Cowpeas vs Carrots:

• Raw Leafy Tips Cowpeas have 1.9 times more Calcium, 4.2 times more Copper, 6.4 times more Iron, 3.6 times more Magnesium, 3.6 times more Manganese, 1.4 times more Potassium, 9 times more Selenium and 1.2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3.9 times more Phosphorus and 9.9 times more Sodium than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas and Raw Carrots have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Leafy Tips Cowpeas have 22 times more Omega 3 and 4.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.4 times more Energy and 2 times more Carbohydrate than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.