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Comparing Nutrients in 300 calories Common CowpeasVS Carrots

Weight per 300 calories

Common Cowpeas
89.3g
Carrots
732g

Common Cowpeas have 8.2 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Common Cowpeas or Carrots?

Macros Ratio

Protein Fat Carbs

Common Cowpeas
27%
3%
70%
Carrots
8%
5%
87%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
1.16%1.13g
Fat
1.8%1.76g
1.13 gvs1.76 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.92%0.3g
Saturated Fat
0.73%0.23g
0.3 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
11%0.18g
Omega 3
0.91%0.015g
0.18 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
1.8%0.31g
Omega 6
4.3%0.73g
0.31 gvs0.73 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
41.2%53.6g
Carbohydrate
54%70g
53.6 gvs70 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
8.5%6.16g
Sugars
48%34.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.16 gvs34.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
5.55%4.02g
≤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]
NA gvs4.02 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%4.3g
NA gvs4.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%26.3g
NA gvs26.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
25%9.46g
Fiber
54%20.5g
9.46 gvs20.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
37.5%21g
Protein
12%6.8g
21 gvs6.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.3%2.68μg
Vitamin A
679%6110μg
RAE, retinol activity equivalents
2.68 μgvs6110 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
63.5%0.76mg
Vitamin B1
40.2%0.48mg
Thiamine
0.76 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
15.5%0.2mg
Vitamin B2
32.6%0.42mg
Riboflavin
0.2 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
11.6%1.85mg
Vitamin B3
45%7.2mg
Niacin, nicotinic acid, niacinamide
1.85 mgvs7.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
26.8%1.34mg
Vitamin B5
40%2mg
Pantothenic acid
1.34 mgvs2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
24.5%0.32mg
Vitamin B6
77.7%1mg
Pyridoxine
0.32 mgvs1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
54%16.2μg
Biotin
NA μgvs16.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
141%565μg
Vitamin B9
34.8%139μg
Folates and Folic Acid
565 μgvs139 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
1.5%1.34mg
Vitamin C
48%43mg
Ascorbic acid
1.34 mgvs43 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
2.32%0.35mg
Vitamin E
32%4.83mg
Tocopherols and Tocotrienols
0.35 mgvs4.83 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
3.72%4.46μg
Vitamin K
80.5%97μg
Phytomenadione or phylloquinone
4.46 μgvs97 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

9.82%98mg
Calcium
24%241mg
98 mgvs241 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
84%0.75mg
Copper
36.6%0.33mg
0.75 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
0.59%23.4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs23.4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
92%7.4mg
Iron
27.4%2.2mg
7.4 mgvs2.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
39%164mg
Magnesium
21%88mg
164 mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
59.3%1.36mg
Manganese
45.5%1.05mg
1.36 mgvs1.05 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
54%379mg
Phosphorus
36.6%256mg
379 mgvs256 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
29.2%993mg
Potassium
69%2341mg
993 mgvs2341 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
14.6%8.04μg
Selenium
1.33%0.73μg
8.04 μgvs0.73 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.95%14.3mg
Sodium
33.7%505mg
14.3 mgvs505 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
27.4%3mg
Zinc
16%1.76mg
3 mgvs1.76 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.29%10.7g
Water
17.5%646g
10.7 gvs646 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 300 calories of Common Cowpeas vs Carrots:
Comparing minerals per 300 calories for Common Cowpeas vs Carrots:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: