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

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Common Cowpeas	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	7.94% 230kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	0.65% 0.11g	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	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	6.73% 4.9g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	5.5% 0.28mg	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	3.97% 16μg	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	4.4% 3.97mg	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	9.66% 1.45mg	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	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	22.7% 0.2mg	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	62.3% 5mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	4.25% 18mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	10% 343mg	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	0.53% 7.94mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	3.76% 139g	5% 185g	3700g per day for Men 19-50 years

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

• Boiled Common Cowpeas have 10.6 times more Vitamin B1, 2 times more Vitamin B2, 3 times more Vitamin B5 and 26 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 613 times more Vitamin A, 5 times more Vitamin C, 2.6 times more Vitamin E and 5.8 times more Vitamin K than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Boiled Common Cowpeas as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled Common Cowpeas have 2.6 times more Copper, 4.8 times more Iron, 5.9 times more Magnesium, 7.8 times more Phosphorus, 1.6 times more Potassium, 6.3 times more Selenium and 4.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Calcium, 60 times more Sodium and 1.3 times more Water than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Canned Carrots Solids and Liquids with Salt have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Common Cowpeas have 5 times more Energy, 10.4 times more Omega 3, 3.9 times more Carbohydrate, 1.3 times more Sugars, 3.6 times more Fiber and 13.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Boiled Common Cowpeas as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.