Comparing Nutrients in 1 pound Young Pods With Seeds Cowpeas VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Young Pods With Seeds Cowpeas	Tomato Paste	Recommended Dietary Allowance
Energy	6.9% 200kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.92% 0.33g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	66% 85.8g	130g per day for Men 19-50 years
Sugars	31.5% 23g	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	39.4% 15g	49% 18.6g	38g per day for Men 19-50 years
Protein	26.7% 15g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Tomato Paste	Recommended Dietary Allowance
Vitamin A	34.3% 308μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.7% 4.3mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.78mg	75.4% 0.98mg	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	60% 240μg	13.6% 54.4μg	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	166% 150mg	110% 99mg	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	15% 2.22mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	119% 143μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Tomato Paste	Recommended Dietary Allowance
Calcium	29.5% 295mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	184% 1.66mg	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	56.7% 4.54mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	62.6% 263mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	59.6% 1.37mg	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	42% 295mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	28.7% 975mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	10.5% 390g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Pods With Seeds Cowpeas VS Tomato Paste per 1 lb

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

Lets compare vitamin content per 1 pound of Young Pods With Seeds Cowpeas vs Tomato Paste:

• 1 pound of Young Pods With Seeds Cowpeas has 2.5 times more Vitamin B1, 6.7 times more Vitamin B5, 4.4 times more Vitamin B9, 1.5 times more Vitamin C and 2.8 times more Vitamin K than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 2.6 times more Vitamin B3 and 8.8 times more Vitamin E than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Tomato Paste provide similar amounts of Vitamin A, Vitamin B2 and Vitamin B6 per one pound.
• Both Raw Young Pods With Seeds Cowpeas as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Young Pods With Seeds Cowpeas vs Tomato Paste:

• 1 pound of Young Pods With Seeds Cowpeas has 1.8 times more Calcium and 1.4 times more Magnesium than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 3.7 times more Copper, 3 times more Iron, 1.3 times more Phosphorus, 4.7 times more Potassium, 5.9 times more Selenium, 14.8 times more Sodium and 1.9 times more Zinc than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Tomato Paste contain similar levels of Manganese per one pound.
• 1 pound of Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Young Pods With Seeds Cowpeas has 7.4 times more Omega 3 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.9 times more Energy, 2 times more Carbohydrate, 2.4 times more Sugars and 1.3 times more Protein than Raw Young Pods With Seeds Cowpeas.
• Both Young Pods With Seeds Cowpeas and Tomato Paste offer comparable quantities of Fiber per one pound.
• 1 pound of Young Pods With Seeds Cowpeas provide inadequate amounts of Energy
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3
• Both Raw Young Pods With Seeds Cowpeas as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one pound.