Comparing Nutrients in 7 ounces Boiled Carrots VS Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Boiled Carrots	Young Cowpeas	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	28.7% 37.4g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	26% 9.92g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	188% 1691μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	10.2% 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	6.95% 27.8μg	83.3% 333μg	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	7.94% 7.14mg	5.5% 4.96mg	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	13.6% 2.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Young Cowpeas	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	48.3% 1.1mg	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	8.5% 59.5mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.14% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Young Cowpeas per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Young Cowpeas :

• 7 ounces of Boiled Carrots have 20.8 times more Vitamin A, 1.5 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.4 times more Vitamin C than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain 1.7 times more Vitamin B1, 3.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 12 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Young Cowpeas :

• 7 ounces of Boiled Carrots have 14.5 times more Sodium than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain 4.2 times more Calcium, 7.6 times more Copper, 3.2 times more Iron, 5.1 times more Magnesium, 3.6 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 3.3 times more Selenium and 5.1 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Young Cowpeas contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Young Cowpeas contain 2.6 times more Energy, 63 times more Omega 3, 2.3 times more Carbohydrate, 1.7 times more Fiber and 3.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Young Cowpeas offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Carrots as well as Raw Young Cowpeas provide inadequate amounts of Omega 6 in seven ounces.