Comparing Nutrients in 500 calories CarrotsVS Boiled Common Cowpeas

Weight per 500 calories

Carrots

1220g

Boiled Common Cowpeas

431g

Boiled Common Cowpeas have 2.8 times more energy per unit of mass than Raw Carrots, which is average in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 500 calories - Carrots or Boiled Common Cowpeas?

Macros Ratio

Protein Fat Carbs

Carrots

87%

Boiled Common Cowpeas

26%

70%

500 kcal ▼

Macro Nutrients

Carrotsvs Boiled Common Cowpeas

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3%2.93g

Fat

2.36%2.3g

2.93 gvs2.3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.2%0.39g

Saturated Fat

1.86%0.59g

0.39 gvs0.59 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.52%0.024g

Omega 3

22.4%0.36g

0.024 gvs0.36 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.17%1.2g

Omega 6

3.63%0.62g

1.2 gvs0.62 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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90%117g

Carbohydrate

69%89.5g

117 gvs89.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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79.7%58g

Sugars

19.6%14.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

58 gvs14.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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9.25%6.7g

Fructose

≤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]

6.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%7.2g

Glucose

7.2 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%43.8g

Sucrose

43.8 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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90%34g

Fiber

73.7%28g

34 gvs28 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20.3%11.3g

Protein

59.5%33.3g

11.3 gvs33.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Carrotsvs Boiled Common Cowpeas

1131%10183μg

Vitamin A

0.48%4.3μg

RAE, retinol activity equivalents

10183 μgvs4.3 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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67%0.8mg

Vitamin B1

72.6%0.87mg

Thiamine

0.8 mgvs0.87 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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54.4%0.71mg

Vitamin B2

18.2%0.24mg

Riboflavin

0.71 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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75%12mg

Vitamin B3

13.3%2.13mg

Niacin, nicotinic acid, niacinamide

12 mgvs2.13 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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66.6%3.33mg

Vitamin B5

35.4%1.77mg

Pantothenic acid

3.33 mgvs1.77 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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129%1.7mg

Vitamin B6

33%0.43mg

Pyridoxine

1.7 mgvs0.43 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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90%27μg

Vitamin B7

Biotin

27 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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58%232μg

Vitamin B9

224%897μg

Folates and Folic Acid

232 μgvs897 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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80%72mg

Vitamin C

1.9%1.72mg

Ascorbic acid

72 mgvs1.72 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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53.7%8.05mg

Vitamin E

8.05%1.2mg

Tocopherols and Tocotrienols

8.05 mgvs1.2 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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134%161μg

Vitamin K

6.1%7.33μg

Phytomenadione or phylloquinone

161 μgvs7.33 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Carrotsvs Boiled Common Cowpeas

40.2%402mg

Calcium

10.3%103mg

402 mgvs103 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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61%0.55mg

Copper

128%1.16mg

0.55 mgvs1.16 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.98%39μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

39 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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45.7%3.66mg

Iron

135%11mg

3.66 mgvs11 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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35%146mg

Magnesium

54.4%228mg

146 mgvs228 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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76%1.74mg

Manganese

89%2.05mg

1.74 mgvs2.05 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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61%427mg

Phosphorus

96%672mg

427 mgvs672 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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115%3902mg

Potassium

35.2%1198mg

3902 mgvs1198 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.2%1.2μg

Selenium

19.6%10.8μg

1.2 μgvs10.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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56%841mg

Sodium

1.15%17.2mg

841 mgvs17.2 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26.6%2.93mg

Zinc

50.5%5.56mg

2.93 mgvs5.56 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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29%1077g

Water

8.16%302g

1077 gvs302 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Carrots vs Boiled Common Cowpeas:

Raw Carrots have 2362.4 times more Vitamin A, 3 times more Vitamin B2, 5.6 times more Vitamin B3, 1.9 times more Vitamin B5, 3.9 times more Vitamin B6, 41.7 times more Vitamin C, 6.7 times more Vitamin E and 22 times more Vitamin K than Boiled Common Cowpeas.
While Boiled Common Cowpeas contain 3.9 times more Vitamin B9 than Raw Carrots.
Both Raw Carrots and Boiled Common Cowpeas have similar amounts of Vitamin B1 per 500 kcal.
Both Raw Carrots as well as Boiled Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Boiled Common Cowpeas:

Raw Carrots have 3.9 times more Calcium, 3.3 times more Potassium, 48.8 times more Sodium and 3.6 times more Water than Boiled Common Cowpeas.
While Boiled Common Cowpeas contain 2.1 times more Copper, 3 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 8.8 times more Selenium and 1.9 times more Zinc than Raw Carrots.
Both Raw Carrots and Boiled Common Cowpeas have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Carrots have 2 times more Omega 6, 1.3 times more Carbohydrate, 4.1 times more Sugars and 1.2 times more Fiber than Boiled Common Cowpeas.
While Boiled Common Cowpeas contain 14.7 times more Omega 3 and 2.9 times more Protein than Raw Carrots.
Both Raw Carrots and Boiled Common Cowpeas have similar amounts of Energy per 500 kcal.
Both Raw Carrots as well as Boiled Common Cowpeas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

CarrotsVS Boiled CarrotsBoiled Common CowpeasVS Boiled CarrotsCarrotsVS Canned CowpeasBoiled Common CowpeasVS Canned Cowpeas

Compare Foods

Comparing Nutrients in 500 calories CarrotsVS Boiled Common Cowpeas

Weight per 500 calories

Which food has more nutrients per 500 calories - Carrots or Boiled Common Cowpeas?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: