Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Cooked Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	26% 33.7g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	8.7% 6.32g	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	6.7% 2.55g	24% 9.07g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	97% 869μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	10.4% 0.13mg	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	2.83% 11.3μg	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	3.15% 2.83mg	4.1% 3.7mg	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	6.9% 1.03mg	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	43.5% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	4.4% 44mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	29% 0.26mg	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	9.2% 0.74mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	48.7% 1.12mg	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	4.05% 28.3mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	8.76% 4.8μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Cooked Frozen Young Cowpeas per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Cooked Frozen Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Cooked Frozen Young Cowpeas :

• 5 ounces of Canned Carrots with Liquids and Salt have 153.3 times more Vitamin A and 2.4 times more Vitamin E than Cooked Frozen Young Cowpeas .
• While 5 oz of Boiled and Drained Frozen Young Cowpeas contain 13.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 17.6 times more Vitamin B9, 1.3 times more Vitamin C and 3.8 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Cooked Frozen Young Cowpeas provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Cooked Frozen Young Cowpeas :

• 5 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Calcium, 48 times more Sodium and 1.4 times more Water than Cooked Frozen Young Cowpeas .
• While 5 oz of Boiled and Drained Frozen Young Cowpeas contain 1.8 times more Copper, 4.1 times more Iron, 5.6 times more Magnesium, 1.8 times more Manganese, 6.1 times more Phosphorus, 2.2 times more Potassium, 8.5 times more Selenium and 4.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Frozen Young Cowpeas contain 5.7 times more Energy, 14.5 times more Omega 3, 4.4 times more Carbohydrate, 1.8 times more Sugars, 3.6 times more Fiber and 14.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Frozen Young Cowpeas provide inadequate amounts of Omega 6 in five ounces.