Comparing Nutrients in 1 kilogram Young Cowpeas VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Young Cowpeas	Tomato Paste	Recommended Dietary Allowance
Energy	31% 900kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	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	145% 188g	145% 189g	130g per day for Men 19-50 years
Sugars	41.4% 30g	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	132% 50g	108% 41g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Tomato Paste	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	420% 1680μg	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	27.8% 25mg	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	NA	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Cowpeas	Tomato Paste	Recommended Dietary Allowance
Calcium	126% 1260mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	138% 11mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	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	75.7% 530mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	21% 772g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Cowpeas VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Young Cowpeas vs Tomato Paste:

• 1 kilogram of Young Cowpeas has 1.8 times more Vitamin B1 and 14 times more Vitamin B9 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.9 times more Vitamin A, 2.1 times more Vitamin B3, 3.2 times more Vitamin B6 and 8.8 times more Vitamin C than Raw Young Cowpeas .
• Both Young Cowpeas and Tomato Paste provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• Both Raw 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 Young Cowpeas vs Tomato Paste:

• 1 kilogram of Young Cowpeas has 3.5 times more Calcium, 1.2 times more Magnesium, 1.9 times more Manganese and 1.6 times more Zinc than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 2.8 times more Copper, 2.7 times more Iron, 1.6 times more Phosphorus, 2.4 times more Potassium, 2.3 times more Selenium and 14.8 times more Sodium than Raw Young Cowpeas .

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Young Cowpeas has 9 times more Omega 3 and 1.2 times more Fiber than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 4.1 times more Sugars and 1.5 times more Protein than Raw Young Cowpeas .
• Both Young Cowpeas and Tomato Paste offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3
• Both Raw Young Cowpeas as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one kilogram.