Comparing Nutrients in 5 ounces Carrots VS Boiled Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Carrots	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	2% 58kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	6.45% 4.68g	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	1.08% 0.78g	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	73.7% 295μg	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	9.3% 8.36mg	0.63% 0.57mg	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	6.24% 0.94mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	42.2% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	29.3% 0.67mg	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	7.1% 49.6mg	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	3.4% 125g	2.7% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Boiled Common Cowpeas:

• Raw Carrots have 835 times more Vitamin A, 2 times more Vitamin B3, 1.4 times more Vitamin B6, 14.8 times more Vitamin C, 2.4 times more Vitamin E and 7.8 times more Vitamin K than Boiled Common Cowpeas.
• While Boiled Common Cowpeas contain 3.1 times more Vitamin B1, 1.5 times more Vitamin B5 and 10.9 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Boiled Common Cowpeas have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Carrots as well as Boiled Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Boiled Common Cowpeas:

• Raw Carrots have 1.4 times more Calcium, 17.3 times more Sodium and 1.3 times more Water than Boiled Common Cowpeas.
• While Boiled Common Cowpeas contain 6 times more Copper, 8.4 times more Iron, 4.4 times more Magnesium, 3.3 times more Manganese, 4.5 times more Phosphorus, 25 times more Selenium and 5.4 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled Common Cowpeas have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 1.4 times more Sugars than Boiled Common Cowpeas.
• While Boiled Common Cowpeas contain 2.8 times more Energy, 41.5 times more Omega 3, 2.2 times more Carbohydrate, 2.3 times more Fiber and 8.3 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Boiled Common Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.