Comparing Nutrients in 500 calories Boiled Young Cowpeas VS Frozen Carrots

Weight per 500 calories

• Boiled Young Cowpeas: 516g
• Frozen Carrots: 1389g

Boiled Young Cowpeas have 2.7 times more energy per 100g than Frozen Carrots. It has average energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Young Cowpeas	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.96g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.49g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	84.4% 110g	130g per day for Men 19-50 years
Sugars	23% 16.6g	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	68% 25.8g	121% 46g	38g per day for Men 19-50 years
Protein	29% 16.3g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	23% 206μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.4% 0.52mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.7% 0.76mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.23mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.8% 0.34mg	101% 1.3mg	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	164% 655μg	34.7% 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	12.6% 11.3mg	38.6% 34.7mg	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	7.56% 1.13mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Frozen Carrots	Recommended Dietary Allowance
Calcium	66% 660mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	76% 0.69mg	114% 1.03mg	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	72% 5.77mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	103% 2.38mg	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	37.6% 263mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	1.37% 20.6mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	10.5% 389g	33.8% 1251g	3700g per day for Men 19-50 years

Boiled Young Cowpeas VS Frozen Carrots Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled Young Cowpeas vs Frozen Carrots:

• 500 calories of Boiled Young Cowpeas have 1.5 times more Vitamin B2 and 4.7 times more Vitamin B9 than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 47.8 times more Vitamin A, 3.3 times more Vitamin B5, 3.9 times more Vitamin B6, 3.1 times more Vitamin C, 7 times more Vitamin E and 1.8 times more Vitamin K than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Boiled Young Cowpeas have insufficient amounts of Vitamin E
• Both Boiled and Drained Young Cowpeas as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Young Cowpeas vs Frozen Carrots:

• 500 calories of Boiled Young Cowpeas have 1.3 times more Calcium, 1.6 times more Magnesium, 1.2 times more Manganese and 1.3 times more Selenium than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 1.5 times more Copper, 1.7 times more Phosphorus, 1.5 times more Potassium, 45.8 times more Sodium and 3.2 times more Water than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Frozen Carrots contain similar levels of Iron and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Young Cowpeas have 1.5 times more Omega 3 and 1.5 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 7.2 times more Omega 6, 4 times more Sugars and 1.8 times more Fiber than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Young Cowpeas provide inadequate amounts of Omega 6