Comparing Nutrients in 1 kilogram Cooked Frozen Young Cowpeas VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Tomato Paste	Recommended Dietary Allowance
Energy	45.5% 1320kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	72.5% 1.16g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	145% 189g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	168% 122g	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	80.7% 58.5g	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	% 57.5g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	168% 64g	108% 41g	38g per day for Men 19-50 years
Protein	152% 85g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Tomato Paste	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.2% 0.64mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.3mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	166% 2.16mg	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	353% 1410μg	30% 120μg	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	29% 26mg	243% 219mg	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	20% 3mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Tomato Paste	Recommended Dietary Allowance
Calcium	23% 230mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	204% 1.84mg	406% 3.65mg	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	265% 21mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	344% 7.9mg	131% 3.02mg	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	174% 1220mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	110% 3750mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	18% 661g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Cowpeas VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Young Cowpeas versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Young Cowpeas vs Tomato Paste:

• 1 kilogram of Cooked Frozen Young Cowpeas has 4.3 times more Vitamin B1, 1.5 times more Vitamin B5, 11.8 times more Vitamin B9 and 3.2 times more Vitamin K than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 19 times more Vitamin A, 2.4 times more Vitamin B2, 4.2 times more Vitamin B3, 2.3 times more Vitamin B6, 8.4 times more Vitamin C and 14.3 times more Vitamin E than Boiled and Drained Frozen Young Cowpeas .
• 1 kilogram of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Young Cowpeas as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Young Cowpeas vs Tomato Paste:

• 1 kilogram of Cooked Frozen Young Cowpeas has 2.6 times more Manganese, 1.5 times more Phosphorus and 2.3 times more Zinc than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.6 times more Calcium, 2 times more Copper, 1.4 times more Iron, 2.7 times more Potassium, 1.6 times more Selenium and 11.8 times more Sodium than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Tomato Paste contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Young Cowpeas has 1.6 times more Energy, 16.6 times more Omega 3, 1.3 times more Carbohydrate, 1.6 times more Fiber and 2 times more Protein than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 2.7 times more Sugars than Boiled and Drained Frozen Young Cowpeas .
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Young Cowpeas as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one kilogram.