Comparing Nutrients in 1 pound Young Cowpeas VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Young Cowpeas	Tomato Powder	Recommended Dietary Allowance
Energy	14% 408kcal	47.2% 1370kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	4.56% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	261% 339g	130g per day for Men 19-50 years
Sugars	18.8% 13.6g	275% 199g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	59.7% 22.7g	197% 75g	38g per day for Men 19-50 years
Protein	24% 13.4g	105% 58.6g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Tomato Powder	Recommended Dietary Allowance
Vitamin A	20.7% 186μg	434% 3910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.6% 0.5mg	345% 4.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.58mg	259% 41.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	341% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	159% 2.07mg	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	191% 762μg	136% 544μg	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	12.6% 11.3mg	588% 529mg	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	370% 55.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	184% 221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Cowpeas	Tomato Powder	Recommended Dietary Allowance
Calcium	57% 572mg	75.3% 753mg	1000mg per day for Men 19-50 years
Copper	65.5% 0.59mg	625% 5.63mg	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	62.4% 5mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	192% 807mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	385% 8.85mg	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	34.3% 240mg	191% 1338mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	257% 8741mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	40.5% 608mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.6mg	70.5% 7.76mg	11mg per day for Men 19-50 years
Water	9.46% 350g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Cowpeas VS Tomato Powder per 1 lb

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

Lets compare vitamin content per 1 pound of Young Cowpeas vs Tomato Powder:

• 1 pound of Young Cowpeas has 1.4 times more Vitamin B9 than Tomato Powder.
• While 1 lb of Tomato Powder contains 21 times more Vitamin A, 8.3 times more Vitamin B1, 5.2 times more Vitamin B2, 6.3 times more Vitamin B3, 24.9 times more Vitamin B5, 6.8 times more Vitamin B6 and 46.7 times more Vitamin C than Raw Young Cowpeas .
• Both Raw Young Cowpeas as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Young Cowpeas vs Tomato Powder:

• 1 pound of Young Cowpeas has 25.2 times more Water than Tomato Powder.
• While 1 lb of Tomato Powder contains 1.3 times more Calcium, 9.5 times more Copper, 4.1 times more Iron, 3.5 times more Magnesium, 3.5 times more Manganese, 5.6 times more Phosphorus, 4.5 times more Potassium, 2.3 times more Selenium, 33.5 times more Sodium and 1.7 times more Zinc than Raw Young Cowpeas .

Comparison of macro-nutrients per 1 pound:

• 1 pound of Young Cowpeas has 9 times more Omega 3 than Tomato Powder.
• While 1 lb of Tomato Powder contains 3.4 times more Energy, 4 times more Carbohydrate, 14.6 times more Sugars, 3.3 times more Fiber and 4.4 times more Protein than Raw Young Cowpeas .
• 1 pound of Tomato Powder provide inadequate amounts of Omega 3
• Both Raw Young Cowpeas as well as Tomato Powder provide inadequate amounts of Omega 6 in one pound.