Comparing Nutrients in 500 calories Young Cowpeas VS Boiled Carrots

Weight per 500 calories

• Young Cowpeas: 556g
• Boiled Carrots: 1429g

Young Cowpeas have 2.6 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 500 calories - Young Cowpeas or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Young Cowpeas	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.84% 0.48g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	90% 117g	130g per day for Men 19-50 years
Sugars	23% 16.7g	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	73% 27.8g	113% 43g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	25.3% 228μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.81mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.3% 8.06mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	168% 2.2mg	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	233% 933μg	50% 200μg	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	15.4% 14mg	57% 51.4mg	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	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Cowpeas	Boiled Carrots	Recommended Dietary Allowance
Calcium	70% 700mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	80.2% 0.72mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	76.4% 6.1mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	67.5% 283mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	96% 2.2mg	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	42% 294mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	70.4% 2394mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	23.2% 12.8μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.2mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11.6% 429g	35% 1288g	3700g per day for Men 19-50 years

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

• Raw Young Cowpeas have 1.3 times more Vitamin B2 and 4.7 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 53.4 times more Vitamin A, 1.5 times more Vitamin B1, 4 times more Vitamin B5, 5.9 times more Vitamin B6 and 3.7 times more Vitamin C than Raw Young Cowpeas .
• Both Raw Young Cowpeas and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Young Cowpeas as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Young Cowpeas have 1.6 times more Calcium, 3 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 1.3 times more Selenium and 2 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Phosphorus, 1.4 times more Potassium, 37.3 times more Sodium and 3 times more Water than Raw Young Cowpeas .

Comparison of macro-nutrients per 500 calories:

• Raw Young Cowpeas have 24.5 times more Omega 3 and 1.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.6 times more Omega 6, 3 times more Sugars and 1.5 times more Fiber than Raw Young Cowpeas .
• Both Raw Young Cowpeas and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Young Cowpeas as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.