Comparing Nutrients in 7 ounces Boiled Common Cowpeas with Salt VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas with Salt	26%	4%	70%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Common Cowpeas with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	7.94% 230kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41g	8.46% 11g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	6.8% 4.92g	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	34% 13g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	17% 0.22mg	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	103% 413μg	4.47% 18μg	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	0.88% 0.79mg	5.95% 5.36mg	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	3.7% 0.56mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas with Salt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 5.95μg	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	62.3% 5mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	39% 0.89mg	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	44.2% 310mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	3.76% 139g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Common Cowpeas with Salt VS Canned Carrots with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Common Cowpeas with Salt vs Canned Carrots with Salt:

• 7 ounces of Boiled Common Cowpeas with Salt have 11.2 times more Vitamin B1, 1.8 times more Vitamin B2, 3 times more Vitamin B5 and 23.1 times more Vitamin B9 than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 558 times more Vitamin A, 6.8 times more Vitamin C, 2.6 times more Vitamin E and 5.8 times more Vitamin K than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Canned Carrots with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Common Cowpeas with Salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Boiled Common Cowpeas with Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Common Cowpeas with Salt vs Canned Carrots with Salt:

• 7 ounces of Boiled Common Cowpeas with Salt have 2.6 times more Copper, 3.9 times more Iron, 6.6 times more Magnesium, 6.5 times more Phosphorus, 1.6 times more Potassium, 6.3 times more Selenium and 5 times more Zinc than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 1.3 times more Water than Boiled Common Cowpeas with Salt.
• Both Boiled Common Cowpeas with Salt and Canned Carrots with Salt contain similar levels of Calcium, Manganese and Sodium per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Common Cowpeas with Salt have 4.6 times more Energy, 7.5 times more Omega 3, 3.7 times more Carbohydrate, 1.3 times more Sugars, 4.3 times more Fiber and 12.1 times more Protein than Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Common Cowpeas with Salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in seven ounces.