Comparing Nutrients in 500 calories Carrots VS Cooked Frozen Young Cowpeas with Salt

Weight per 500 calories

• Carrots: 1220g
• Cooked Frozen Young Cowpeas with Salt: 382g

Boiled Frozen Young Cowpeas , drained with Salt have 3.2 times more energy per unit of mass than Raw Carrots, which is average in comparison to other foods. Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Carrots or Cooked Frozen Young Cowpeas with Salt?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%

Macro Nutrients

	Carrots	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	2.6% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	69% 89.7g	130g per day for Men 19-50 years
Sugars	79.7% 58g	23.5% 17g	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	9.25% 6.7g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	64.3% 24.4g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	1.7% 15.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	135% 538μg	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	80% 72mg	11% 9.92mg	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	53.7% 8.05mg	7.63% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	117% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	40.2% 402mg	8.78% 87.8mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	78% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	131% 3mg	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	61% 427mg	66.5% 466mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	42% 1431mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	61.3% 920mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	49.3% 5.4mg	11mg per day for Men 19-50 years
Water	29% 1077g	6.8% 252g	3700g per day for Men 19-50 years

Carrots VS Cooked Frozen Young Cowpeas With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Carrots or Cooked Frozen Young Cowpeas with Salt?

Lets compare vitamin content per 500 calories of Carrots vs Cooked Frozen Young Cowpeas with Salt:

• 500 calories of Carrots have 667 times more Vitamin A, 2.9 times more Vitamin B2, 4.3 times more Vitamin B3, 4.1 times more Vitamin B5, 4.6 times more Vitamin B6, 7.3 times more Vitamin C and 7 times more Vitamin E than Cooked Frozen Young Cowpeas with Salt.
• While 500 kcal of Boiled Frozen Young Cowpeas , drained with Salt contain 2.3 times more Vitamin B9 than Raw Carrots.
• Both Carrots and Cooked Frozen Young Cowpeas with Salt provide similar amounts of Vitamin B1 and Vitamin K per 500 calories.
• 500 calories of Cooked Frozen Young Cowpeas with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Carrots as well as Boiled Frozen Young Cowpeas , drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Carrots vs Cooked Frozen Young Cowpeas with Salt:

• 500 calories of Carrots have 4.6 times more Calcium, 2.7 times more Potassium and 4.3 times more Water than Cooked Frozen Young Cowpeas with Salt.
• While 500 kcal of Boiled Frozen Young Cowpeas , drained with Salt contain 1.3 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 10.6 times more Selenium and 1.9 times more Zinc than Raw Carrots.
• Both Carrots and Cooked Frozen Young Cowpeas with Salt contain similar levels of Phosphorus and Sodium per 500 calories.
• 500 calories of Carrots lack sufficient amounts of Selenium
• 500 calories of Cooked Frozen Young Cowpeas with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Carrots have 1.3 times more Carbohydrate, 3.4 times more Sugars and 1.4 times more Fiber than Cooked Frozen Young Cowpeas with Salt.
• While 500 kcal of Boiled Frozen Young Cowpeas , drained with Salt contain 18.2 times more Omega 3 and 2.9 times more Protein than Raw Carrots.
• Both Carrots and Cooked Frozen Young Cowpeas with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Carrots provide inadequate amounts of Omega 3
• Both Raw Carrots as well as Boiled Frozen Young Cowpeas , drained with Salt provide inadequate amounts of Omega 6 in 500 calories.