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Comparing Nutrients in 300 calories Canned CowpeasVS Boiled Carrots

Weight per 300 calories

Canned Cowpeas
390g
Boiled Carrots
857g

Canned Cowpeas have 2.2 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Cowpeas
24%
6%
70%
Boiled Carrots
8%
4%
88%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
2.2%2.14g
Fat
1.6%1.54g
2.14 gvs1.54 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
1.75%0.56g
Saturated Fat
0.8%0.26g
0.56 gvs0.26 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
21%0.34g
Omega 3
0.54%0.009g
0.34 gvs0.009 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
3.44%0.58g
Omega 6
4.4%0.75g
0.58 gvs0.75 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
41%53g
Carbohydrate
54%70.5g
53 gvs70.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
NA
Sugars
40.8%29.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs29.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
4.26%3.1g
≤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]
NA gvs3.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%3.43g
NA gvs3.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%23g
NA gvs23 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
34%13g
Fiber
67.7%25.7g
13 gvs25.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
33%18.5g
Protein
11.6%6.5g
18.5 gvs6.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
811%7303μg
RAE, retinol activity equivalents
NA μgvs7303 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
24.7%0.3mg
Vitamin B1
47%0.57mg
Thiamine
0.3 mgvs0.57 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
22%0.29mg
Vitamin B2
29%0.38mg
Riboflavin
0.29 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
8.62%1.38mg
Vitamin B3
34.6%5.53mg
Niacin, nicotinic acid, niacinamide
1.38 mgvs5.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
15%0.74mg
Vitamin B5
39.8%2mg
Pantothenic acid
0.74 mgvs2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
13.5%0.18mg
Vitamin B6
101%1.3mg
Pyridoxine
0.18 mgvs1.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
49.7%199μg
Vitamin B9
30%120μg
Folates and Folic Acid
199 μgvs120 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
11.7%10.5mg
Vitamin C
34.3%31mg
Ascorbic acid
10.5 mgvs31 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
59%8.83mg
Tocopherols and Tocotrienols
NA mgvs8.83 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
NA
Vitamin K
98%117μg
Phytomenadione or phylloquinone
NA μgvs117 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

7.8%78mg
Calcium
25.7%257mg
78 mgvs257 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
50.6%0.46mg
Copper
16%0.15mg
0.46 mgvs0.15 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
10%407μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs407 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
47.2%3.78mg
Iron
36.4%2.9mg
3.78 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
26%109mg
Magnesium
20.4%85.7mg
109 mgvs85.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
48%1.1mg
Manganese
57.8%1.33mg
1.1 mgvs1.33 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
39%273mg
Phosphorus
36.7%257mg
273 mgvs257 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
19.7%670mg
Potassium
59.2%2014mg
670 mgvs2014 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
16.3%8.96μg
Selenium
11%6μg
8.96 μgvs6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
76%1142mg
Sodium
33%497mg
1142 mgvs497 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
24.8%2.73mg
Zinc
15.6%1.7mg
2.73 mgvs1.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
8.4%310g
Water
21%773g
310 gvs773 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 300 calories of Canned Cowpeas vs Boiled Carrots:
Comparing minerals per 300 calories for Canned Cowpeas vs Boiled Carrots:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: