Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Boiled Pigeon Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Pigeon Peas with Salt	22%	3%	75%

Macro Nutrients

	Canned Carrots with Salt	Boiled Pigeon Peas with Salt	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	25.4% 33g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	25% 9.5g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Pigeon Peas with Salt	Recommended Dietary Allowance
Vitamin A	88% 791μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	9.04% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	5.45% 0.071mg	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	3.2% 12.8μg	39.3% 157μg	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	4.25% 3.83mg	0% 0mg	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% 1.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Pigeon Peas with Salt	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	42.4% 0.38mg	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	11.3% 0.91mg	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	31% 0.71mg	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	4.86% 34mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.63% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled Pigeon Peas with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Boiled Pigeon Peas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Boiled Pigeon Peas with Salt:

• 5 ounces of Canned Carrots with Salt have more Vitamin A, 2.2 times more Vitamin B6 and more Vitamin C than Boiled Pigeon Peas with Salt.
• While 5 oz of Boiled Pigeon Peas with Salt contain 8.1 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5 and 12.3 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Boiled Pigeon Peas with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Boiled Pigeon Peas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Boiled Pigeon Peas with Salt:

• 5 ounces of Canned Carrots with Salt have 1.4 times more Water than Boiled Pigeon Peas with Salt.
• While 5 oz of Boiled Pigeon Peas with Salt contain 1.7 times more Calcium, 2.6 times more Copper, 1.7 times more Iron, 5.8 times more Magnesium, 5 times more Phosphorus, 2.1 times more Potassium, 7.3 times more Selenium and 3.5 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Pigeon Peas with Salt contain similar levels of Manganese and Sodium per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Pigeon Peas with Salt contain 4.8 times more Energy, 4.2 times more Carbohydrate, 4.5 times more Fiber and 10.6 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Boiled Pigeon Peas with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.