Comparing Nutrients in 7 ounces Frozen Carrots VS Leafy Tips Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Leafy Tips Cowpeas	43%	6%	51%

Macro Nutrients

	Frozen Carrots	Leafy Tips Cowpeas	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	7.36% 9.57g	130g per day for Men 19-50 years
Sugars	13% 9.45g	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	0.85% 0.62g	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	% 8.04g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	NA	38g per day for Men 19-50 years
Protein	2.76% 1.55g	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Leafy Tips Cowpeas	Recommended Dietary Allowance
Vitamin A	157% 1409μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	27% 0.35mg	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	4.96% 20μg	50% 200μg	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	5.5% 4.96mg	79.4% 71.4mg	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	7.54% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Leafy Tips Cowpeas	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	42% 0.38mg	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	11% 0.87mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	44% 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	9.36% 65.5mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	26.6% 903mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Leafy Tips Cowpeas per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Carrots vs Leafy Tips Cowpeas:

• 7 ounces of Frozen Carrots have 19.7 times more Vitamin A and 3.1 times more Vitamin B5 than Leafy Tips Cowpeas.
• While 7 oz of Raw Leafy Tips Cowpeas contain 8 times more Vitamin B1, 4.7 times more Vitamin B2, 2.4 times more Vitamin B3, 1.9 times more Vitamin B6, 10.1 times more Vitamin B9 and 14.4 times more Vitamin C than Frozen Carrots, Unprepared.
• 7 ounces of Leafy Tips Cowpeas have insufficient amounts of Vitamin B5
• Both Frozen Carrots, Unprepared as well as Raw Leafy Tips Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Leafy Tips Cowpeas:

• 7 ounces of Frozen Carrots have 3.7 times more Phosphorus and 9.7 times more Sodium than Leafy Tips Cowpeas.
• While 7 oz of Raw Leafy Tips Cowpeas contain 1.8 times more Calcium, 2.6 times more Copper, 4.4 times more Iron, 3.6 times more Magnesium, 3 times more Manganese and 1.9 times more Potassium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Leafy Tips Cowpeas contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Leafy Tips Cowpeas lack sufficient amounts of Phosphorus
• Both Frozen Carrots, Unprepared as well as Raw Leafy Tips Cowpeas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 1.6 times more Carbohydrate than Leafy Tips Cowpeas.
• While 7 oz of Raw Leafy Tips Cowpeas contain 2.6 times more Omega 3 and 5.3 times more Protein than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Raw Leafy Tips Cowpeas provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Carrots VS Leafy Tips Cowpeas

What are the health benefits of Frozen Carrots compared to Leafy Tips Cowpeas?

Both frozen carrots and leafy tips cowpeas are nutritious plant-based options. Frozen carrots are a good source of beta-carotene, which is converted to vitamin A in the body and important for eye health. They also provide fiber, vitamin K, and potassium. Leafy tips cowpeas are rich in protein, fiber, and various vitamins and minerals such as folate, iron, and magnesium. Including a variety of vegetables in your diet, like frozen carrots and leafy tips cowpeas, can help provide a range of nutrients important for overall health.

Can I lose weight easier by eating more Frozen Carrots or Leafy Tips Cowpeas?

Both frozen carrots and leafy tips cowpeas are nutritious options for weight loss as they are low in calories and high in fiber. However, weight loss ultimately comes down to creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. It's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support your weight loss goals. Incorporating both frozen carrots and leafy tips cowpeas into your meals can help you feel full and satisfied while providing essential nutrients for overall health.

Should I eat more Frozen Carrots or more Leafy Tips Cowpeas to gain more muscles while training consistently?

Both frozen carrots and leafy tips cowpeas are great options for muscle building due to their high protein content. However, leafy tips cowpeas are slightly higher in protein and also contain essential amino acids that are important for muscle growth. Therefore, incorporating more leafy tips cowpeas into your diet may be more beneficial for gaining muscle while training consistently.

What is the environmental impact of producing Frozen Carrots compared to Leafy Tips Cowpeas?

Frozen carrots generally have a lower environmental impact compared to leafy tips cowpeas. Carrots require less water, land, and energy to grow and process, making them a more sustainable option. Additionally, carrots have a longer shelf life when frozen, reducing food waste. Cowpeas, on the other hand, may require more resources to cultivate and harvest. Overall, choosing frozen carrots over leafy tips cowpeas can help reduce your carbon footprint and support environmental sustainability.