Comparing Nutrients in 7 ounces Boiled Common Cowpeas VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Common Cowpeas	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	7.94% 230kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	3.37% 0.57g	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	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 6.83g	g per day for Men 19-50 years
Fiber	34% 13g	17.2% 6.55g	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	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	187% 1679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	5.16% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	13% 0.17mg	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	5.46% 22μg	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	5.07% 4.56mg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	18% 0.16mg	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% 1.05mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	14.4% 0.33mg	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	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.76% 139g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Common Cowpeas VS Cooked Frozen Carrots per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Common Cowpeas vs Cooked Frozen Carrots:

• 7 ounces of Boiled Common Cowpeas have 6.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.4 times more Vitamin B5 and 18.9 times more Vitamin B9 than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 846 times more Vitamin A, 5.8 times more Vitamin C, 3.6 times more Vitamin E and 8 times more Vitamin K than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas and Cooked Frozen Carrots provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Common Cowpeas as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Common Cowpeas vs Cooked Frozen Carrots:

• 7 ounces of Boiled Common Cowpeas have 3.3 times more Copper, 4.7 times more Iron, 4.8 times more Magnesium, 2.8 times more Manganese, 5 times more Phosphorus, 1.4 times more Potassium, 4.2 times more Selenium and 3.7 times more Zinc than Cooked Frozen Carrots.
• While 7 oz of Boiled and Drained Frozen Carrots contain 1.5 times more Calcium, 14.8 times more Sodium and 1.3 times more Water than Boiled Common Cowpeas.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Common Cowpeas have 3.1 times more Energy, 1.9 times more Omega 3, 2.7 times more Carbohydrate, 2 times more Fiber and 13.3 times more Protein than Cooked Frozen Carrots.
• Both Boiled Common Cowpeas and Cooked Frozen Carrots offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Boiled Common Cowpeas as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in seven ounces.