Comparing Nutrients in 5 ounces Boiled Carrots VS Boiled Young Pigeonpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Boiled Young Pigeonpeas with Salt	21%	11%	68%

Macro Nutrients

	Boiled Carrots	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	5.43% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	2% 1.93g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	21.3% 27.6g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	4.85% 3.5g	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	0.7% 0.51g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	15% 8.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	5.78% 0.075mg	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	4.96% 20μg	35.4% 142μg	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	5.67% 5.1mg	44.3% 40mg	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	9.73% 1.46mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	23.4% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Boiled Young Pigeonpeas with Salt	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	27.8% 0.64mg	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	6.07% 42.5mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	19% 646mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	3.45% 128g	2.75% 102g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Boiled Young Pigeonpeas with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Boiled Young Pigeonpeas with Salt:

• 5 ounces of Boiled Carrots have 426 times more Vitamin A, 2.9 times more Vitamin B6 and 3.2 times more Vitamin E than Boiled Young Pigeonpeas with Salt.
• While 5 oz of Boiled and Drained Young Pigeonpeas with Salt contain 5.3 times more Vitamin B1, 3.8 times more Vitamin B2, 3.3 times more Vitamin B3, 2.7 times more Vitamin B5, 7.1 times more Vitamin B9, 7.8 times more Vitamin C and 1.4 times more Vitamin K than Boiled and Drained Carrots.
• 5 ounces of Boiled Young Pigeonpeas with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Carrots as well as Boiled and Drained Young Pigeonpeas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Carrots vs Boiled Young Pigeonpeas with Salt:

• 5 ounces of Boiled Carrots have 1.3 times more Water than Boiled Young Pigeonpeas with Salt.
• While 5 oz of Boiled and Drained Young Pigeonpeas with Salt contain 1.4 times more Calcium, 6.2 times more Copper, 4.6 times more Iron, 4 times more Magnesium, 2.9 times more Manganese, 3.9 times more Phosphorus, 1.9 times more Potassium, 1.7 times more Selenium, 4.1 times more Sodium and 4.1 times more Zinc than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Carrots have 1.4 times more Sugars than Boiled Young Pigeonpeas with Salt.
• While 5 oz of Boiled and Drained Young Pigeonpeas with Salt contain 3.2 times more Energy, 39 times more Omega 3, 9.9 times more Omega 6, 2.4 times more Carbohydrate, 1.4 times more Fiber and 7.8 times more Protein than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein