Comparing Nutrients in 1 kilogram Common Cowpeas VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Common Cowpeas	27%	3%	70%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Common Cowpeas	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	116% 3360kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	124% 2g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	462% 600g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	95% 69g	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	279% 106g	50% 19g	38g per day for Men 19-50 years
Protein	420% 235g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Common Cowpeas	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	711% 8.53mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 20.8mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	85.4% 1.1mg	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	1583% 6330μg	20% 80μg	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	16.7% 15mg	140% 126mg	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	26% 3.9mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Common Cowpeas	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	110% 1100mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	939% 8.45mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	1034% 82.7mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	438% 1840mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	664% 15.3mg	29.6% 0.68mg	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	606% 4240mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	327% 11120mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	306% 33.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.23% 120g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Common Cowpeas vs Tomatoes in Juice with Salt:

• Raw Common Cowpeas have 1.5 times more Vitamin B1, 4.1 times more Vitamin B2, 2.9 times more Vitamin B3, 12.8 times more Vitamin B5, 3.2 times more Vitamin B6, 79.1 times more Vitamin B9 and 1.9 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.7 times more Vitamin A, 8.4 times more Vitamin C and 1.5 times more Vitamin E than Raw Common Cowpeas.
• Both Raw Common Cowpeas as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Common Cowpeas vs Tomatoes in Juice with Salt:

• Raw Common Cowpeas have 3.3 times more Calcium, 16.3 times more Copper, 14.5 times more Iron, 18.4 times more Magnesium, 22.5 times more Manganese, 24.9 times more Phosphorus, 5.8 times more Potassium, 12.9 times more Selenium and 28.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 7.2 times more Sodium and 7.9 times more Water than Raw Common Cowpeas.

Comparison of macro-nutrients per 1 kilogram:

• Raw Common Cowpeas have 21 times more Energy, 5 times more Fat, 9.7 times more Saturated Fat, 49.8 times more Omega 3, 3.5 times more Omega 6, 17.3 times more Carbohydrate, 2.7 times more Sugars, 5.6 times more Fiber and 29.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Raw Common Cowpeas as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.