Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Boiled Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	2.35% 68kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	72.4% 94g	130g per day for Men 19-50 years
Sugars	NA	20.6% 15g	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	NA	77.6% 29.5g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	62.6% 35g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	10% 91μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	76.4% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	37.3% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	35% 0.45mg	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	10.2% 41μg	236% 943μg	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	31.2% 28mg	2% 1.8mg	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	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	9.07% 91mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	135% 1.2mg	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	14.7% 1.18mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	94% 2.15mg	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	9.07% 63.5mg	101% 708mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	11.6% 427g	8.6% 318g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Boiled Common Cowpeas per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Boiled Common Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Tomatoes with Green Chilies vs Boiled Common Cowpeas:

• 1 pound of Canned Tomatoes with Green Chilies has 20 times more Vitamin A, 1.3 times more Vitamin B3 and 15.5 times more Vitamin C than Boiled Common Cowpeas.
• While 1 lb of Boiled Common Cowpeas contains 5.9 times more Vitamin B1, 2.9 times more Vitamin B2, 2.8 times more Vitamin B5 and 23.1 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Common Cowpeas provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Boiled Common Cowpeas have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Boiled Common Cowpeas:

• 1 pound of Canned Tomatoes with Green Chilies has 100.3 times more Sodium and 1.3 times more Water than Boiled Common Cowpeas.
• While 1 lb of Boiled Common Cowpeas contains 3 times more Copper, 9.7 times more Iron, 4.8 times more Magnesium, 3.6 times more Manganese, 11.1 times more Phosphorus, 2.6 times more Potassium, 6.3 times more Selenium and 9.9 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Common Cowpeas contains 7.7 times more Energy, 83 times more Omega 3, 5.7 times more Carbohydrate and 11.2 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled Common Cowpeas provide inadequate amounts of Omega 6 in one pound.