Comparing Nutrients in 300 calories Leafy Tips Cowpeas VS Canned Carrots with Salt

Weight per 300 calories

• Leafy Tips Cowpeas: 1035g
• Canned Carrots with Salt: 1200g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Leafy Tips Cowpeas or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Leafy Tips Cowpeas	43%	6%	51%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Leafy Tips Cowpeas	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	28.4% 0.46g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	51% 66.5g	130g per day for Men 19-50 years
Sugars	NA	41% 29.8g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	47.4% 18g	38g per day for Men 19-50 years
Protein	75.7% 42.4g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	41.4% 372μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	305% 3.66mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.4% 11.6mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	103% 1.34mg	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	261% 1045μg	27% 108μg	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	414% 372mg	36% 32.4mg	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	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leafy Tips Cowpeas	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	65% 652mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	220% 1.98mg	139% 1.25mg	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	248% 20mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	235% 5.4mg	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	13.3% 93mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	138% 4707mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	4.83% 72.4mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	25% 929g	30% 1115g	3700g per day for Men 19-50 years

Leafy Tips Cowpeas VS Canned Carrots With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Leafy Tips Cowpeas or Canned Carrots with Salt?

Lets compare vitamin content per 300 calories of Leafy Tips Cowpeas vs Canned Carrots with Salt:

• 300 calories of Leafy Tips Cowpeas have 17 times more Vitamin B1, 5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B6, 9.7 times more Vitamin B9 and 11.5 times more Vitamin C than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 18 times more Vitamin A and 2.6 times more Vitamin B5 than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Leafy Tips Cowpeas vs Canned Carrots with Salt:

• 300 calories of Leafy Tips Cowpeas have 2.2 times more Calcium, 1.6 times more Copper, 2.6 times more Iron, 4.6 times more Magnesium, 2.2 times more Potassium and 1.9 times more Selenium than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 3.1 times more Phosphorus and 40.1 times more Sodium than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Canned Carrots with Salt contain similar levels of Manganese, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Leafy Tips Cowpeas have 3.4 times more Omega 3 and 5.5 times more Protein than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 1.3 times more Carbohydrate than Raw Leafy Tips Cowpeas.
• Both Leafy Tips Cowpeas and Canned Carrots with Salt offer comparable quantities of Energy per 300 calories.
• Both Raw Leafy Tips Cowpeas as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 300 calories.