Comparing Nutrients in 1 pound Cooked Frozen Young Cowpeas VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	20.6% 599kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	12.3% 16g	130g per day for Men 19-50 years
Sugars	28% 20.2g	16% 11.7g	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	8.32% 6.03g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	76.4% 29g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	68.8% 38.5g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	24.4% 0.32mg	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	160% 640μg	22.7% 91μg	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	13% 11.8mg	353% 318mg	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	9.07% 1.36mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	139% 167μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	10.4% 104mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	120% 9.6mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	13.4% 0.31mg	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	79% 553mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	28% 15.4μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.44mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	8.1% 300g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Cowpeas VS Tomato Juice with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Frozen Young Cowpeas vs Tomato Juice with Salt:

• 1 pound of Cooked Frozen Young Cowpeas has 2.6 times more Vitamin B1, 1.4 times more Vitamin B6, 7.1 times more Vitamin B9 and 16 times more Vitamin K than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 5.8 times more Vitamin A and 27 times more Vitamin C than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Tomato Juice with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A
• 1 pound of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Boiled and Drained Frozen Young Cowpeas as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Young Cowpeas vs Tomato Juice with Salt:

• 1 pound of Cooked Frozen Young Cowpeas has 2.3 times more Calcium, 4.4 times more Copper, 5.4 times more Iron, 4.5 times more Magnesium, 11.6 times more Manganese, 6.4 times more Phosphorus, 1.7 times more Potassium, 6.8 times more Selenium and 12.9 times more Zinc than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 50.6 times more Sodium and 1.4 times more Water than Boiled and Drained Frozen Young Cowpeas .
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Young Cowpeas has 7.8 times more Energy, 23.2 times more Omega 3, 6.7 times more Carbohydrate, 1.7 times more Sugars, 16 times more Fiber and 10 times more Protein than Tomato Juice with Salt.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Boiled and Drained Frozen Young Cowpeas as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 6 in one pound.