Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Tomatoes in Juice with Salt	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	19% 552kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	3.92% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	76.7% 100g	130g per day for Men 19-50 years
Sugars	14% 10g	NA	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	7.17% 5.2g	NA	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	% 4.92g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	52.2% 20g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	32.4% 0.42mg	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	7.94% 31.8μg	186% 742μg	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	55.6% 50mg	17.6% 16mg	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	15.6% 2.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	13% 131mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	90% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	152% 3.5mg	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	9.64% 67.5mg	69% 484mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	57% 6.27mg	11mg per day for Men 19-50 years
Water	10% 376g	6.9% 255g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Frozen Young Cowpeas per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Frozen Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Frozen Young Cowpeas :

• 14 ounces of Tomatoes in Juice with Salt have 5 times more Vitamin A, 2.3 times more Vitamin B1 and 3.2 times more Vitamin C than Frozen Young Cowpeas .
• While 14 oz of Frozen Young Cowpeas , Unprepared contain 1.3 times more Vitamin B2, 2 times more Vitamin B5 and 23.4 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Frozen Young Cowpeas provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Frozen Young Cowpeas :

• 14 ounces of Tomatoes in Juice with Salt have 1.3 times more Calcium, 19.2 times more Sodium and 1.5 times more Water than Frozen Young Cowpeas .
• While 14 oz of Frozen Young Cowpeas , Unprepared contain 3.9 times more Copper, 4.1 times more Iron, 5.5 times more Magnesium, 13 times more Manganese, 7.2 times more Phosphorus, 2.3 times more Potassium, 5.1 times more Selenium and 13.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Young Cowpeas , Unprepared contain 8.7 times more Energy, 30.5 times more Omega 3, 7.2 times more Carbohydrate, 2.6 times more Fiber and 11.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in 14 ounces.