Comparing Nutrients in 500 calories Carrots VS Boiled Young Pods With Seeds Cowpeas

Weight per 500 calories

• Carrots: 1220g
• Boiled Young Pods With Seeds Cowpeas: 1471g

Carrots have 1.2 times more energy per 100g than Boiled Young Pods With Seeds Cowpeas. It has low energy density when compared to other foods. Boiled and Drained Young Pods With Seeds Cowpeas having low energy density.

Which food has more nutrients per 500 calories - Carrots or Boiled Young Pods With Seeds Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%

Macro Nutrients

	Carrots	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	4.55% 4.4g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	47.8% 0.76g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	6.23% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	79% 103g	130g per day for Men 19-50 years
Sugars	79.7% 58g	NA	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	NA	38g per day for Men 19-50 years
Protein	20.3% 11.3g	68.3% 38.2g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	114% 1029μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	139% 1.8mg	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	96% 382μg	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	278% 250mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	40.2% 402mg	81% 809mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	116% 1.04mg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	144% 603mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	140% 3.22mg	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	103% 721mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	84.8% 2882mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	18.7% 10.3μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	2.94% 44mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	29% 1077g	35.6% 1316g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Boiled Young Pods With Seeds Cowpeas:

• Raw Carrots have 9.9 times more Vitamin A than Boiled and Drained Young Pods With Seeds Cowpeas.
• While Boiled and Drained Young Pods With Seeds Cowpeas contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.8 times more Vitamin B5, 1.7 times more Vitamin B9 and 3.5 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Young Pods With Seeds Cowpeas have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Raw Carrots as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Boiled Young Pods With Seeds Cowpeas:

• Raw Carrots have 1.4 times more Potassium and 19.1 times more Sodium than Boiled and Drained Young Pods With Seeds Cowpeas.
• While Boiled and Drained Young Pods With Seeds Cowpeas contain 2 times more Calcium, 1.9 times more Copper, 2.8 times more Iron, 4.1 times more Magnesium, 1.8 times more Manganese, 1.7 times more Phosphorus and 8.4 times more Selenium than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Young Pods With Seeds Cowpeas have similar amounts of Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Young Pods With Seeds Cowpeas contain 31.4 times more Omega 3 and 3.4 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Young Pods With Seeds Cowpeas have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Raw Carrots as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.