Comparing Nutrients in 5 ounces Carrots VS Boiled Pigeon Peas

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Pigeon Peas	22%	3%	75%

Macro Nutrients

	Carrots	Boiled Pigeon Peas	Recommended Dietary Allowance
Energy	2% 58kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.63% 0.28g	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	25.4% 33g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	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	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	25% 9.5g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Pigeon Peas	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	9.04% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	5.45% 0.071mg	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	39.3% 157μg	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% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Pigeon Peas	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	42.4% 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	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	31% 0.71mg	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	24% 169mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	3.4% 125g	2.63% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Boiled Pigeon Peas :

• Raw Carrots have more Vitamin A, 1.3 times more Vitamin B3, 2.8 times more Vitamin B6 and more Vitamin C than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 2.2 times more Vitamin B1 and 5.8 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Boiled Pigeon Peas have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
• Both Raw Carrots as well as Boiled Pigeon Peas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Boiled Pigeon Peas :

• Raw Carrots have 13.8 times more Sodium and 1.3 times more Water than Boiled Pigeon Peas .
• While Boiled Pigeon Peas contain 1.3 times more Calcium, 6 times more Copper, 3.7 times more Iron, 3.8 times more Magnesium, 3.5 times more Manganese, 3.4 times more Phosphorus, 29 times more Selenium and 3.8 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled Pigeon Peas have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Pigeon Peas contain 3 times more Energy, 2 times more Omega 6, 2.4 times more Carbohydrate, 2.4 times more Fiber and 7.3 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Boiled Pigeon Peas have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.