Comparing Nutrients in 500 calories Leafy Tips Cowpeas VS Boiled Carrots

Weight per 500 calories

• Leafy Tips Cowpeas: 1724g
• Boiled Carrots: 1429g

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

Which food has more nutrients per 500 calories - Leafy Tips Cowpeas or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Leafy Tips Cowpeas	43%	6%	51%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Leafy Tips Cowpeas	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	47.4% 0.76g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	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	64% 83g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	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	NA	113% 43g	38g per day for Men 19-50 years
Protein	126% 70.7g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Leafy Tips Cowpeas	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	69% 621μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	509% 6.1mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.3mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	235% 3.05mg	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	435% 1741μg	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	690% 621mg	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

	Leafy Tips Cowpeas	Boiled Carrots	Recommended Dietary Allowance
Calcium	109% 1086mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	366% 3.3mg	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	414% 33mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	177% 741mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	382% 8.78mg	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	22% 155mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	231% 7845mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	28.2% 15.5μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	8.05% 121mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	42% 1548g	35% 1288g	3700g per day for Men 19-50 years

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

• Raw Leafy Tips Cowpeas have 6.5 times more Vitamin B1, 4.8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B6, 8.7 times more Vitamin B9 and 12.1 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 19.6 times more Vitamin A and 3.2 times more Vitamin B5 than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips 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 Leafy Tips Cowpeas vs Boiled Carrots:

• Raw Leafy Tips Cowpeas have 2.5 times more Calcium, 13.6 times more Copper, 6.8 times more Iron, 5.2 times more Magnesium, 4 times more Manganese, 2.3 times more Potassium, 1.6 times more Selenium, 1.8 times more Zinc and 1.2 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.8 times more Phosphorus and 6.9 times more Sodium than Raw Leafy Tips Cowpeas.

Comparison of macro-nutrients per 500 calories:

• Raw Leafy Tips Cowpeas have 53.1 times more Omega 3 and 6.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Carbohydrate than Raw Leafy Tips Cowpeas.
• Both Raw Leafy Tips Cowpeas and Boiled and Drained Carrots have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Raw Leafy Tips Cowpeas as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.