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Comparing Nutrients in 300 calories Leafy Tips CowpeasVS Boiled Carrots

Weight per 300 calories

Leafy Tips Cowpeas
1035g
Boiled Carrots
857g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Leafy Tips Cowpeas or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Leafy Tips Cowpeas
43%
6%
51%
Boiled Carrots
8%
4%
88%
300 kcal ▼

Macro Nutrients

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

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2.67%2.6g
Fat
1.6%1.54g
2.6 gvs1.54 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.13%0.68g
Saturated Fat
0.8%0.26g
0.68 gvs0.26 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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28.4%0.46g
Omega 3
0.54%0.009g
0.46 gvs0.009 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.65%0.62g
Omega 6
4.4%0.75g
0.62 gvs0.75 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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38.4%50g
Carbohydrate
54%70.5g
50 gvs70.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
40.8%29.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs29.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
4.26%3.1g
≤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 gvs3.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%3.43g
NA gvs3.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%23g
NA gvs23 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
67.7%25.7g
NA gvs25.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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75.7%42.4g
Protein
11.6%6.5g
42.4 gvs6.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Leafy Tips Cowpeasvs Boiled Carrots
41.4%372μg
Vitamin A
811%7303μg
RAE, retinol activity equivalents
372 μgvs7303 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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305%3.66mg
Vitamin B1
47%0.57mg
Thiamine
3.66 mgvs0.57 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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139%1.8mg
Vitamin B2
29%0.38mg
Riboflavin
1.8 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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72.4%11.6mg
Vitamin B3
34.6%5.53mg
Niacin, nicotinic acid, niacinamide
11.6 mgvs5.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.4%0.62mg
Vitamin B5
39.8%2mg
Pantothenic acid
0.62 mgvs2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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141%1.83mg
Vitamin B6
101%1.3mg
Pyridoxine
1.83 mgvs1.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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261%1045μg
Vitamin B9
30%120μg
Folates and Folic Acid
1045 μgvs120 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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

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414%372mg
Vitamin C
34.3%31mg
Ascorbic acid
372 mgvs31 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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

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NA
Vitamin E
59%8.83mg
Tocopherols and Tocotrienols
NA mgvs8.83 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
98%117μg
Phytomenadione or phylloquinone
NA μgvs117 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Leafy Tips Cowpeasvs Boiled Carrots
65%652mg
Calcium
25.7%257mg
652 mgvs257 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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220%1.98mg
Copper
16%0.15mg
1.98 mgvs0.15 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
10%407μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs407 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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248%20mg
Iron
36.4%2.9mg
20 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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106%445mg
Magnesium
20.4%85.7mg
445 mgvs85.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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229%5.27mg
Manganese
57.8%1.33mg
5.27 mgvs1.33 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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 .

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13.3%93mg
Phosphorus
36.7%257mg
93 mgvs257 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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138%4707mg
Potassium
59.2%2014mg
4707 mgvs2014 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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17%9.3μg
Selenium
11%6μg
9.3 μgvs6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.83%72.4mg
Sodium
33%497mg
72.4 mgvs497 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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27.3%3mg
Zinc
15.6%1.7mg
3 mgvs1.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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25%929g
Water
21%773g
929 gvs773 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Leafy Tips Cowpeas vs Boiled Carrots:
Comparing minerals per 300 calories for Leafy Tips Cowpeas vs Boiled Carrots:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Leafy Tips CowpeasVS Boiled Leafy Tips CowpeasBoiled CarrotsVS Boiled Leafy Tips CowpeasLeafy Tips CowpeasVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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