Comparing Nutrients in 300 calories Boiled Young Cowpeas VS Carrots

Weight per 300 calories

• Boiled Young Cowpeas: 309g
• Carrots: 732g

Boiled Young Cowpeas have 2.4 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Boiled Young Cowpeas or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Young Cowpeas	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	54% 70g	130g per day for Men 19-50 years
Sugars	13.8% 10g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	54% 20.5g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Carrots	Recommended Dietary Allowance
Vitamin A	13.7% 124μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	98% 393μg	34.8% 139μg	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	48% 43mg	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	4.54% 0.68mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.6% 82.3μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Carrots	Recommended Dietary Allowance
Calcium	39.6% 396mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	45.7% 0.41mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	43.3% 3.46mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	45.5% 1.05mg	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	22.5% 158mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	38% 1293mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	14% 7.73μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	0.82% 12.4mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	6.3% 233g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Young Cowpeas vs Carrots:

• Boiled and Drained Young Cowpeas have 2.8 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 49.4 times more Vitamin A, 1.5 times more Vitamin B1, 1.7 times more Vitamin B3, 4.2 times more Vitamin B5, 5 times more Vitamin B6, 6.3 times more Vitamin C and 7.1 times more Vitamin E than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Raw Carrots have similar amounts of Vitamin B2 and Vitamin K per 300 kcal.
• Both Boiled and Drained Young Cowpeas as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Young Cowpeas vs Carrots:

• Boiled and Drained Young Cowpeas have 1.6 times more Calcium, 1.2 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 10.6 times more Selenium and 1.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.6 times more Phosphorus, 1.8 times more Potassium, 40.8 times more Sodium and 2.8 times more Water than Boiled and Drained Young Cowpeas .

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Young Cowpeas have 14.4 times more Omega 3 and 1.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.5 times more Omega 6, 3.5 times more Sugars and 1.3 times more Fiber than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Young Cowpeas as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.