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

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Liquids and Salt	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	6.8% 197kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	1.4% 0.24g	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	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	4.8% 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	6.7% 2.55g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	6.7% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	11.6% 0.15mg	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	66.3% 265μg	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	6.3% 5.67mg	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	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 Liquids and Salt	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	4.4% 44mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	32.3% 0.29mg	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	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	54.3% 1.25mg	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	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS 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 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 Frozen Young Cowpeas :

• 5 ounces of Canned Carrots with Liquids and Salt have 153.3 times more Vitamin A than Frozen Young Cowpeas .
• While 5 oz of Frozen Young Cowpeas , Unprepared contain 12.9 times more Vitamin B1, 2.6 times more Vitamin B2, 1.9 times more Vitamin B3, 1.7 times more Vitamin B5, 23.4 times more Vitamin B9 and 2 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and 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 Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Frozen Young Cowpeas , Unprepared 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 Frozen Young Cowpeas :

• 5 ounces of Canned Carrots with Liquids and Salt have 40 times more Sodium and 1.4 times more Water than Frozen Young Cowpeas .
• While 5 oz of Frozen Young Cowpeas , Unprepared contain 2 times more Copper, 4.5 times more Iron, 6.1 times more Magnesium, 2 times more Manganese, 6.1 times more Phosphorus, 2.5 times more Potassium, 9 times more Selenium and 5.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Frozen Young Cowpeas contain similar levels of Calcium per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Young Cowpeas , Unprepared contain 6 times more Energy, 15.3 times more Omega 3, 4.7 times more Carbohydrate, 2.8 times more Fiber and 15.5 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 Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in five ounces.