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Comparing Nutrients in 100 calories Boiled Common CowpeasVS Tomatoes

Weight per 100 calories

Boiled Common Cowpeas
86.2g
Tomatoes
556g

Boiled Common Cowpeas have 6.4 times more energy per 100g than Tomatoes. It has average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Boiled Common Cowpeas or Tomatoes?

Macros Ratio

Protein Fat Carbs

Boiled Common Cowpeas
26%
4%
70%
Tomatoes
17%
9%
74%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.47%0.46g
Fat
1.15%1.1g
0.46 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.37%0.12g
Saturated Fat
0.49%0.16g
0.12 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
4.47%0.072g
Omega 3
1.04%0.017g
0.072 gvs0.017 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
0.73%0.12g
Omega 6
2.6%0.44g
0.12 gvs0.44 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
13.8%18g
Carbohydrate
16.6%21.6g
18 gvs21.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
3.92%2.84g
Sugars
20%14.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.84 gvs14.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
10.5%7.6g
≤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 gvs7.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%6.94g
NA gvs6.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
14.7%5.6g
Fiber
17.5%6.67g
5.6 gvs6.67 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
12%6.66g
Protein
8.73%4.9g
6.66 gvs4.9 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.096%0.86μg
Vitamin A
26%233μg
RAE, retinol activity equivalents
0.86 μgvs233 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
14.5%0.17mg
Vitamin B1
17%0.21mg
Thiamine
0.17 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
3.65%0.047mg
Vitamin B2
8.1%0.11mg
Riboflavin
0.047 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
2.67%0.43mg
Vitamin B3
20.6%3.3mg
Niacin, nicotinic acid, niacinamide
0.43 mgvs3.3 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
7.1%0.35mg
Vitamin B5
9.9%0.49mg
Pantothenic acid
0.35 mgvs0.49 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
6.63%0.086mg
Vitamin B6
34%0.44mg
Pyridoxine
0.086 mgvs0.44 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
8.7%2.6μg
Biotin
NA μgvs2.6 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
45%179μg
Vitamin B9
21%83.3μg
Folates and Folic Acid
179 μgvs83.3 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
0.38%0.34mg
Vitamin C
84.6%76mg
Ascorbic acid
0.34 mgvs76 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
1.6%0.24mg
Vitamin E
20%3mg
Tocopherols and Tocotrienols
0.24 mgvs3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
1.22%1.47μg
Vitamin K
36.6%44μg
Phytomenadione or phylloquinone
1.47 μgvs44 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.07%20.7mg
Calcium
5.56%55.6mg
20.7 mgvs55.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
25.7%0.23mg
Copper
36.4%0.33mg
0.23 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
0.32%12.8μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs12.8 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
27%2.16mg
Iron
18.8%1.5mg
2.16 mgvs1.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
11%45.7mg
Magnesium
14.6%61mg
45.7 mgvs61 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
18%0.41mg
Manganese
27.5%0.63mg
0.41 mgvs0.63 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
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 .

Find Legumes rich in Molybdenum
19.2%134mg
Phosphorus
19%133mg
134 mgvs133 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
7.05%240mg
Potassium
38.7%1317mg
240 mgvs1317 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
3.9%2.16μg
Selenium
0%0μg
2.16 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.23%3.45mg
Sodium
1.85%27.8mg
3.45 mgvs27.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
10%1.1mg
Zinc
8.6%0.94mg
1.1 mgvs0.94 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.63%60.4g
Water
14%525g
60.4 gvs525 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 100 calories of Boiled Common Cowpeas vs Tomatoes:
Comparing minerals per 100 calories for Boiled Common Cowpeas vs Tomatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: