Comparing Nutrients in 14 ounces Boiled Young Cowpeas VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Young Cowpeas	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	13.3% 385kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.6g	19% 24.6g	130g per day for Men 19-50 years
Sugars	17.7% 13g	19.3% 14g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	10.3% 7.46g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	52.2% 20g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	126% 504μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.7% 8.73mg	35% 31.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.82% 0.87mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	88% 106μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	51% 508mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	49.4% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	55.6% 4.45mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	10% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	29% 202mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	48.8% 1659mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	8.1% 300g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Cowpeas VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Young Cowpeas versus 14 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Young Cowpeas vs Stewed Canned Tomatoes:

• 14 ounces of Boiled Young Cowpeas have 4.4 times more Vitamin A, 2.2 times more Vitamin B1, 4.2 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 3.8 times more Vitamin B6, 25.4 times more Vitamin B9 and 11.1 times more Vitamin K than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 3.6 times more Vitamin C and 3.8 times more Vitamin E than Boiled and Drained Young Cowpeas .
• 14 ounces of Boiled Young Cowpeas have insufficient amounts of Vitamin E
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Boiled and Drained Young Cowpeas as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Young Cowpeas vs Stewed Canned Tomatoes:

• 14 ounces of Boiled Young Cowpeas have 3.8 times more Calcium, 4.3 times more Magnesium, 9.7 times more Manganese, 2.6 times more Phosphorus, 2 times more Potassium, 4.2 times more Selenium and 6.1 times more Zinc than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 55.3 times more Sodium than Boiled and Drained Young Cowpeas .
• Both Boiled Young Cowpeas and Stewed Canned Tomatoes contain similar levels of Copper, Iron and Water per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Young Cowpeas have 3.7 times more Energy, 22.7 times more Omega 3, 3.3 times more Carbohydrate, 5 times more Fiber and 3.5 times more Protein than Stewed Canned Tomatoes.
• Both Boiled Young Cowpeas and Stewed Canned Tomatoes offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Young Cowpeas as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 14 ounces.