Comparing Nutrients in 100 grams Carrots VS Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Carrots	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	1.4% 41kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	7.63% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	19.3% 25g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	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	0.76% 0.55g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	13% 5g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Carrots	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	93% 835μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	20.4% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	5.07% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	4.74% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	46.8% 187μg	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	6.56% 5.9mg	4.44% 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	4.4% 0.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	3.3% 33mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	22.8% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	29.4% 2.35mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	38.3% 0.88mg	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	5% 35mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	14.4% 1.58mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	1.73% 64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Frozen Young Cowpeas :

• Raw Carrots have 208.8 times more Vitamin A, 1.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.5 times more Vitamin C than Frozen Young Cowpeas , Unprepared.
• While Frozen Young Cowpeas , Unprepared contain 3.7 times more Vitamin B1 and 9.8 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Frozen Young Cowpeas , Unprepared have similar amounts of Vitamin B2 and Vitamin B5 per 100 g.
• Both Raw Carrots as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Frozen Young Cowpeas :

• Raw Carrots have 1.3 times more Calcium, 11.5 times more Sodium and 1.4 times more Water than Frozen Young Cowpeas , Unprepared.
• While Frozen Young Cowpeas , Unprepared contain 4.6 times more Copper, 7.8 times more Iron, 4.6 times more Magnesium, 6.2 times more Manganese, 3.5 times more Phosphorus, 1.4 times more Potassium, 36 times more Selenium and 6.6 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 100 grams:

• Frozen Young Cowpeas , Unprepared contain 3.4 times more Energy, 61 times more Omega 3, 2.6 times more Carbohydrate, 1.8 times more Fiber and 9.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.