Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.6% 0.1g	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	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	9.85% 7.14g	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	12.3% 4.68g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	97% 869μg	10.7% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	19% 0.25mg	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	18.8% 75μg	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	52% 46.8mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	37.2% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	4.4% 44mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	15.7% 0.14mg	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	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	19% 0.44mg	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	13% 92mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	8.96% 305mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Young Pods With Seeds Cowpeas per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Young Pods With Seeds 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 Young Pods With Seeds Cowpeas:

• 5 ounces of Canned Carrots with Liquids and Salt have 9 times more Vitamin A and 1.5 times more Vitamin E than Young Pods With Seeds Cowpeas.
• While 5 oz of Raw Young Pods With Seeds Cowpeas contain 7.9 times more Vitamin B1, 5.2 times more Vitamin B2, 2.9 times more Vitamin B3, 6.8 times more Vitamin B5, 1.5 times more Vitamin B6, 6.6 times more Vitamin B9, 16.5 times more Vitamin C and 3.2 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Young Pods With Seeds 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 Young Pods With Seeds Cowpeas:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Manganese and 60 times more Sodium than Young Pods With Seeds Cowpeas.
• While 5 oz of Raw Young Pods With Seeds Cowpeas contain 2.1 times more Calcium, 1.9 times more Iron, 6.4 times more Magnesium and 3.3 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Young Pods With Seeds Cowpeas contain similar levels of Copper, Potassium, Zinc and Water per five ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Young Pods With Seeds Cowpeas contain 6.5 times more Omega 3, 1.8 times more Carbohydrate, 2 times more Sugars, 1.8 times more Fiber and 5.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Young Pods With Seeds Cowpeas provide inadequate amounts of Energy and Omega 6 in five ounces.