Comparing Nutrients in 500 calories Boiled Common CowpeasVS Canned Carrots with Liquids and Salt

Weight per 500 calories

Boiled Common Cowpeas

431g

Canned Carrots with Liquids and Salt

2174g

Boiled Common Cowpeas have 5 times more energy per 100g than Canned Carrots with Liquids and Salt. It has average energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Boiled Common Cowpeas or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Boiled Common Cowpeas

26%

70%

Canned Carrots with Liquids and Salt

86%

500 kcal ▼

Macro Nutrients

Boiled Common Cowpeasvs Canned Carrots with Liquids and Salt

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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2.36%2.3g

Fat

3.14%3.04g

2.3 gvs3.04 g

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

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1.86%0.59g

Saturated Fat

1.7%0.54g

0.59 gvs0.54 g

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

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22.4%0.36g

Omega 3

11%0.17g

0.36 gvs0.17 g

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

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3.63%0.62g

Omega 6

7.16%1.2g

0.62 gvs1.2 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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69%89.5g

Carbohydrate

89.8%117g

89.5 gvs117 g

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

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19.6%14.2g

Sugars

73.8%53.5g

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

14.2 gvs53.5 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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73.7%28g

Fiber

103%39g

28 gvs39 g

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

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59.5%33.3g

Protein

22.5%12.6g

33.3 gvs12.6 g

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

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Vitamins

Boiled Common Cowpeasvs Canned Carrots with Liquids and Salt

0.48%4.3μg

Vitamin A

1481%13326μg

RAE, retinol activity equivalents

4.3 μgvs13326 μg

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

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72.6%0.87mg

Vitamin B1

34.4%0.41mg

Thiamine

0.87 mgvs0.41 mg

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

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18.2%0.24mg

Vitamin B2

45%0.59mg

Riboflavin

0.24 mgvs0.59 mg

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

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13.3%2.13mg

Vitamin B3

57.2%9.15mg

Niacin, nicotinic acid, niacinamide

2.13 mgvs9.15 mg

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

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35.4%1.77mg

Vitamin B5

60.4%3.02mg

Pantothenic acid

1.77 mgvs3.02 mg

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

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33%0.43mg

Vitamin B6

187%2.43mg

Pyridoxine

0.43 mgvs2.43 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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224%897μg

Vitamin B9

43.5%174μg

Folates and Folic Acid

897 μgvs174 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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1.9%1.72mg

Vitamin C

48.3%43.5mg

Ascorbic acid

1.72 mgvs43.5 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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8.05%1.2mg

Vitamin E

106%16mg

Tocopherols and Tocotrienols

1.2 mgvs16 mg

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

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6.1%7.33μg

Vitamin K

178%213μg

Phytomenadione or phylloquinone

7.33 μgvs213 μg

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

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Minerals

Boiled Common Cowpeasvs Canned Carrots with Liquids and Salt

10.3%103mg

Calcium

67.4%674mg

103 mgvs674 mg

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

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128%1.16mg

Copper

249%2.24mg

1.16 mgvs2.24 mg

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

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Fluoride

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

NA μgvsNA μg

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

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135%11mg

Iron

141%11.3mg

11 mgvs11.3 mg

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

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54.4%228mg

Magnesium

46.6%196mg

228 mgvs196 mg

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

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89%2.05mg

Manganese

425%9.8mg

2.05 mgvs9.8 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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96%672mg

Phosphorus

62%435mg

672 mgvs435 mg

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

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35.2%1198mg

Potassium

111%3761mg

1198 mgvs3761 mg

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

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19.6%10.8μg

Selenium

16%8.7μg

10.8 μgvs8.7 μg

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

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1.15%17.2mg

Sodium

348%5217mg

17.2 mgvs5217 mg

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

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50.5%5.56mg

Zinc

57.3%6.3mg

5.56 mgvs6.3 mg

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

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8.16%302g

Water

54.6%2022g

302 gvs2022 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 Boiled Common Cowpeas vs Canned Carrots with Liquids and Salt:

Boiled Common Cowpeas have 2.1 times more Vitamin B1 and 5.2 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 3091.7 times more Vitamin A, 2.5 times more Vitamin B2, 4.3 times more Vitamin B3, 1.7 times more Vitamin B5, 5.6 times more Vitamin B6, 25.2 times more Vitamin C, 13.1 times more Vitamin E and 29.1 times more Vitamin K than Boiled Common Cowpeas.
Both Boiled Common Cowpeas as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Common Cowpeas vs Canned Carrots with Liquids and Salt:

Boiled Common Cowpeas have 1.5 times more Phosphorus and 1.2 times more Selenium than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 6.5 times more Calcium, 1.9 times more Copper, 4.8 times more Manganese, 3.1 times more Potassium, 302.6 times more Sodium and 6.7 times more Water than Boiled Common Cowpeas.
Both Boiled Common Cowpeas and Canned Carrots Solids and Liquids with Salt have similar amounts of Iron, Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Common Cowpeas have 2.1 times more Omega 3 and 2.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 2 times more Omega 6, 1.3 times more Carbohydrate, 3.8 times more Sugars and 1.4 times more Fiber than Boiled Common Cowpeas.
Both Boiled Common Cowpeas and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
Both Boiled Common Cowpeas as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Common CowpeasVS Canned CowpeasCanned Carrots with Liquids and SaltVS Canned CowpeasBoiled Common CowpeasVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 500 calories Boiled Common CowpeasVS Canned Carrots with Liquids and Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Common Cowpeas or Canned Carrots with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: