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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas with Salt	13%	4%	83%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Young Cowpeas with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	4.6% 133kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	6.02% 0.096g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.5% 28g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	6.3% 4.58g	4.8% 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	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	18.7% 7.1g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	6.3% 56.7μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	12.2% 0.16mg	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	45% 180μg	2.83% 11.3μg	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	3.46% 3.1mg	3.15% 2.83mg	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	2.08% 0.31mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	18% 181mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	16.2% 0.15mg	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	20% 1.6mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	27.7% 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	10.3% 72.3mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	17.4% 593mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas with Salt VS Canned Carrots with Liquids and Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Young Cowpeas with Salt vs Canned Carrots with Liquids and Salt:

• 5 ounces of Boiled Young Cowpeas with Salt have 5.3 times more Vitamin B1, 5.5 times more Vitamin B2, 3.3 times more Vitamin B3 and 15.9 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 15.3 times more Vitamin A, 1.7 times more Vitamin B6 and 3.3 times more Vitamin E than Boiled and Drained Young Cowpeas with Salt.
• Both Boiled Young Cowpeas with Salt and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B5 and Vitamin C per five ounces.
• 5 ounces of Boiled Young Cowpeas with Salt have insufficient amounts of Vitamin E
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Boiled and Drained Young Cowpeas with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Young Cowpeas with Salt vs Canned Carrots with Liquids and Salt:

• 5 ounces of Boiled Young Cowpeas with Salt have 4.1 times more Calcium, 1.3 times more Copper, 2.2 times more Iron, 5.8 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus, 2.4 times more Potassium, 6.3 times more Selenium and 3.6 times more Zinc than Canned Carrots with Liquids and Salt.
• Both Boiled Young Cowpeas with Salt and Canned Carrots with Liquids and Salt contain similar levels of Sodium and Water 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 ounces of Boiled Young Cowpeas with Salt have 4.1 times more Energy, 8.5 times more Omega 3, 3.7 times more Carbohydrate, 1.3 times more Sugars, 2.8 times more Fiber and 5.5 times more Protein than Canned Carrots with Liquids and Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Young Cowpeas with Salt as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 6 in five ounces.