Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Young Pigeonpeas	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	3.36% 3.25g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	9.75% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	8.2% 5.95g	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	9.4% 3.57g	26.6% 10g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Young Pigeonpeas	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	10.4% 0.13mg	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	3.97% 16μg	86% 343μg	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	4.4% 3.97mg	86% 77.4mg	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	9.66% 1.45mg	5.16% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	29.5% 0.27mg	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	13% 1.03mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	49.5% 1.14mg	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	5.67% 39.7mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	32.2% 1095mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	5% 185g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Young Pigeonpeas per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Young Pigeonpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Young Pigeonpeas:

• 7 ounces of Canned Carrots with Liquids and Salt have 204.3 times more Vitamin A, 1.6 times more Vitamin B6 and 1.9 times more Vitamin E than Young Pigeonpeas.
• While 7 oz of Raw Young Pigeonpeas contain 21.1 times more Vitamin B1, 6.3 times more Vitamin B2, 5.2 times more Vitamin B3, 4.9 times more Vitamin B5, 21.6 times more Vitamin B9, 19.5 times more Vitamin C and 2.4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Young Pigeonpeas have insufficient amounts of Vitamin A
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Young Pigeonpeas:

• 7 ounces of Canned Carrots with Liquids and Salt have 48 times more Sodium and 1.4 times more Water than Young Pigeonpeas.
• While 7 oz of Raw Young Pigeonpeas contain 1.4 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 7.6 times more Magnesium, 1.3 times more Manganese, 6.4 times more Phosphorus, 3.2 times more Potassium, 3.8 times more Selenium and 3.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Young Pigeonpeas contain 5.9 times more Energy, 4.8 times more Omega 3, 14.9 times more Omega 6, 4.4 times more Carbohydrate, 2.8 times more Fiber and 12.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Young Pigeonpeas offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein