Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Young Pods With Seeds Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Young Pods With Seeds Cowpeas	24%	5%	71%

Macro Nutrients

	Tomatoes in Juice with Salt	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.92% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	33% 43g	130g per day for Men 19-50 years
Sugars	16% 11.6g	31.5% 23g	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	8.2% 5.94g	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	% 5.62g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	10% 91μg	34.3% 308μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	85.7% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	60.4% 0.78mg	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	9.07% 36.3μg	60% 240μg	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	63.5% 57mg	166% 150mg	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	18% 2.68mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	119% 143μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	15% 150mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	50.4% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	60.7% 1.4mg	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	11% 77mg	42% 295mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	28.7% 975mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.6% 430g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Young Pods With Seeds Cowpeas per 1 lb

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

Lets compare vitamin content per 1 pound of Tomatoes in Juice with Salt vs Young Pods With Seeds Cowpeas:

• 1 pound of Tomatoes in Juice with Salt has 3.8 times more Vitamin B1 and 1.2 times more Vitamin E than Young Pods With Seeds Cowpeas.
• While 1 lb of Raw Young Pods With Seeds Cowpeas contains 3.4 times more Vitamin A, 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 8.1 times more Vitamin B5, 1.6 times more Vitamin B6, 6.6 times more Vitamin B9, 2.6 times more Vitamin C and 12.1 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Young Pods With Seeds Cowpeas:

• 1 pound of Tomatoes in Juice with Salt has 28.8 times more Sodium than Young Pods With Seeds Cowpeas.
• While 1 lb of Raw Young Pods With Seeds Cowpeas contains 2 times more Calcium, 1.9 times more Copper, 1.8 times more Iron, 5.8 times more Magnesium, 4.5 times more Manganese, 3.8 times more Phosphorus and 2.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Young Pods With Seeds Cowpeas contain similar levels of Potassium and Water per one pound.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Young Pods With Seeds Cowpeas lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Young Pods With Seeds Cowpeas contains 13 times more Omega 3, 2.7 times more Carbohydrate, 2 times more Sugars, 1.7 times more Fiber and 4.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Young Pods With Seeds Cowpeas provide inadequate amounts of Energy and Omega 6 in one pound.