Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Boiled Common Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	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	14% 18g	72.4% 94g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	62.6% 35g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	76.4% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	37.3% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	5% 50mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	38.6% 3.1mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	18% 127mg	101% 708mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	11.6% 428g	8.6% 318g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Boiled Common Cowpeas:

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A, 57 times more Vitamin C, 2 times more Vitamin E and 1.6 times more Vitamin K than Boiled Common Cowpeas.
• While Boiled Common Cowpeas contain 5.6 times more Vitamin B1, 2.5 times more Vitamin B2, 3.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 16 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Common Cowpeas have similar amounts of Vitamin B3 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Boiled Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Boiled Common Cowpeas:

• Cooked Ripe Red Tomatoes have 1.3 times more Water than Boiled Common Cowpeas.
• While Boiled Common Cowpeas contain 2.2 times more Calcium, 3.6 times more Copper, 3.7 times more Iron, 5.9 times more Magnesium, 4.5 times more Manganese, 5.6 times more Phosphorus, 1.3 times more Potassium, 5 times more Selenium and 9.2 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Boiled Common Cowpeas contain 6.4 times more Energy, 41.5 times more Omega 3, 5.2 times more Carbohydrate, 1.3 times more Sugars, 9.3 times more Fiber and 8.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled Common Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.