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

Weight per 500 calories

Common Cowpeas

149g

Canned Carrots with Liquids and Salt

2174g

Common Cowpeas have 14.6 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high 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 - Common Cowpeas or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Common Cowpeas

27%

70%

Canned Carrots with Liquids and Salt

86%

500 kcal ▼

Macro Nutrients

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 .

Find Legumes rich in Energy

1.93%1.88g

Fat

3.14%3.04g

1.88 gvs3.04 g

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

Find Legumes rich in Fat

1.54%0.49g

Saturated Fat

1.7%0.54g

0.49 gvs0.54 g

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

Find Legumes rich in Saturated Fat

18.5%0.3g

Omega 3

11%0.17g

0.3 gvs0.17 g

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

Find Legumes rich in Omega 3

3%0.51g

Omega 6

7.16%1.2g

0.51 gvs1.2 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

68.7%89.3g

Carbohydrate

89.8%117g

89.3 gvs117 g

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

Find Legumes rich in Carbohydrate

14%10.3g

Sugars

73.8%53.5g

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

10.3 gvs53.5 g

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

Find Legumes rich in Sugars

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 .

Find Legumes rich in Fructose

Glucose

NA gvsNA g

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

Find Legumes rich in Glucose

Sucrose

NA gvsNA g

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

Find Legumes rich in Sucrose

41.5%15.8g

Fiber

103%39g

15.8 gvs39 g

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

Find Legumes rich in Fiber

62.5%35g

Protein

22.5%12.6g

35 gvs12.6 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Common Cowpeasvs Canned Carrots with Liquids and Salt

0.5%4.46μg

Vitamin A

1481%13326μg

RAE, retinol activity equivalents

4.46 μgvs13326 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

106%1.27mg

Vitamin B1

34.4%0.41mg

Thiamine

1.27 mgvs0.41 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

26%0.34mg

Vitamin B2

45%0.59mg

Riboflavin

0.34 mgvs0.59 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

19.3%3.1mg

Vitamin B3

57.2%9.15mg

Niacin, nicotinic acid, niacinamide

3.1 mgvs9.15 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

44.6%2.23mg

Vitamin B5

60.4%3.02mg

Pantothenic acid

2.23 mgvs3.02 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

41%0.53mg

Vitamin B6

187%2.43mg

Pyridoxine

0.53 mgvs2.43 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

235%942μg

Vitamin B9

43.5%174μg

Folates and Folic Acid

942 μgvs174 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

2.5%2.23mg

Vitamin C

48.3%43.5mg

Ascorbic acid

2.23 mgvs43.5 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

3.87%0.58mg

Vitamin E

106%16mg

Tocopherols and Tocotrienols

0.58 mgvs16 mg

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

Find Legumes rich in Vitamin E

6.2%7.44μg

Vitamin K

178%213μg

Phytomenadione or phylloquinone

7.44 μgvs213 μg

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

Find Legumes rich in Vitamin K

Minerals

Common Cowpeasvs Canned Carrots with Liquids and Salt

16.4%164mg

Calcium

67.4%674mg

164 mgvs674 mg

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

Find Legumes rich in Calcium

140%1.26mg

Copper

249%2.24mg

1.26 mgvs2.24 mg

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

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

154%12.3mg

Iron

141%11.3mg

12.3 mgvs11.3 mg

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

Find Legumes rich in Iron

65%274mg

Magnesium

46.6%196mg

274 mgvs196 mg

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

Find Legumes rich in Magnesium

99%2.27mg

Manganese

425%9.8mg

2.27 mgvs9.8 mg

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

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

90%631mg

Phosphorus

62%435mg

631 mgvs435 mg

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

Find Legumes rich in Phosphorus

48.7%1655mg

Potassium

111%3761mg

1655 mgvs3761 mg

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

Find Legumes rich in Potassium

24.4%13.4μg

Selenium

16%8.7μg

13.4 μgvs8.7 μg

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

Find Legumes rich in Selenium

1.6%24mg

Sodium

348%5217mg

24 mgvs5217 mg

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

Find Legumes rich in Sodium

45.6%5mg

Zinc

57.3%6.3mg

5 mgvs6.3 mg

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

Find Legumes rich in Zinc

0.48%17.8g

Water

54.6%2022g

17.8 gvs2022 g

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

Find Legumes rich in Water

Lets compare vitamin content per 500 calories of Common Cowpeas vs Canned Carrots with Liquids and Salt:

Raw Common Cowpeas have 3.1 times more Vitamin B1 and 5.4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 2985 times more Vitamin A, 1.7 times more Vitamin B2, 3 times more Vitamin B3, 1.4 times more Vitamin B5, 4.6 times more Vitamin B6, 19.5 times more Vitamin C, 27.3 times more Vitamin E and 28.6 times more Vitamin K than Raw Common Cowpeas.
Both Raw 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 Common Cowpeas vs Canned Carrots with Liquids and Salt:

Raw Common Cowpeas have 1.4 times more Magnesium, 1.5 times more Phosphorus and 1.5 times more Selenium than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 4.1 times more Calcium, 1.8 times more Copper, 4.3 times more Manganese, 2.3 times more Potassium, 219.1 times more Sodium, 1.3 times more Zinc and 113.7 times more Water than Raw Common Cowpeas.
Both Raw Common Cowpeas and Canned Carrots Solids and Liquids with Salt have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Common Cowpeas have 1.7 times more Omega 3 and 2.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 2.4 times more Omega 6, 1.3 times more Carbohydrate, 5.2 times more Sugars and 2.5 times more Fiber than Raw Common Cowpeas.
Both Raw Common Cowpeas and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
Both Raw 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:

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

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: