Comparing Nutrients in 500 calories Boiled Common CowpeasVS Carrots

Weight per 500 calories

Boiled Common Cowpeas

431g

Carrots

1220g

Boiled Common Cowpeas have 2.8 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Common Cowpeas

26%

70%

Carrots

87%

500 kcal ▼

Macro Nutrients

Boiled Common Cowpeasvs Carrots

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%2.93g

2.3 gvs2.93 g

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

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1.86%0.59g

Saturated Fat

1.2%0.39g

0.59 gvs0.39 g

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

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22.4%0.36g

Omega 3

1.52%0.024g

0.36 gvs0.024 g

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

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3.63%0.62g

Omega 6

7.17%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

90%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

79.7%58g

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

14.2 gvs58 g

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

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Fructose

9.25%6.7g

≤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 gvs6.7 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%43.8g

NA gvs43.8 g

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

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73.7%28g

Fiber

90%34g

28 gvs34 g

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

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59.5%33.3g

Protein

20.3%11.3g

33.3 gvs11.3 g

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

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Vitamins

Boiled Common Cowpeasvs Carrots

0.48%4.3μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

4.3 μgvs10183 μg

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

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72.6%0.87mg

Vitamin B1

67%0.8mg

Thiamine

0.87 mgvs0.8 mg

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

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18.2%0.24mg

Vitamin B2

54.4%0.71mg

Riboflavin

0.24 mgvs0.71 mg

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

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13.3%2.13mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

2.13 mgvs12 mg

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

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35.4%1.77mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

1.77 mgvs3.33 mg

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

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33%0.43mg

Vitamin B6

129%1.7mg

Pyridoxine

0.43 mgvs1.7 mg

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

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

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

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224%897μg

Vitamin B9

58%232μg

Folates and Folic Acid

897 μgvs232 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

80%72mg

Ascorbic acid

1.72 mgvs72 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

53.7%8.05mg

Tocopherols and Tocotrienols

1.2 mgvs8.05 mg

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

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6.1%7.33μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

7.33 μgvs161 μg

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

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Minerals

Boiled Common Cowpeasvs Carrots

10.3%103mg

Calcium

40.2%402mg

103 mgvs402 mg

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

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128%1.16mg

Copper

61%0.55mg

1.16 mgvs0.55 mg

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

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Fluoride

0.98%39μg

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

NA μgvs39 μg

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

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135%11mg

Iron

45.7%3.66mg

11 mgvs3.66 mg

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

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54.4%228mg

Magnesium

35%146mg

228 mgvs146 mg

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

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89%2.05mg

Manganese

76%1.74mg

2.05 mgvs1.74 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

61%427mg

672 mgvs427 mg

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

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35.2%1198mg

Potassium

115%3902mg

1198 mgvs3902 mg

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

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19.6%10.8μg

Selenium

2.2%1.2μg

10.8 μgvs1.2 μg

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

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1.15%17.2mg

Sodium

56%841mg

17.2 mgvs841 mg

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

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50.5%5.56mg

Zinc

26.6%2.93mg

5.56 mgvs2.93 mg

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

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8.16%302g

Water

29%1077g

302 gvs1077 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 Carrots:

Boiled Common Cowpeas have 3.9 times more Vitamin B9 than Raw Carrots.
While Raw Carrots contain 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.
Both Boiled Common Cowpeas and Raw Carrots have similar amounts of Vitamin B1 per 500 kcal.
Both Boiled Common Cowpeas as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled Common Cowpeas have 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.
While Raw Carrots contain 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.
Both Boiled Common Cowpeas and Raw Carrots have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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

Compare more foods per 500 kcal:

Boiled Common CowpeasVS Canned CowpeasCarrotsVS Canned CowpeasBoiled Common CowpeasVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories Boiled Common CowpeasVS Carrots

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: