Comparing Nutrients in 1 pound Tomatoes VS Canned Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Cowpeas	24%	6%	70%

Macro Nutrients

	Tomatoes	Canned Cowpeas	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	47.6% 62g	130g per day for Men 19-50 years
Sugars	16.5% 12g	NA	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	39.4% 15g	38g per day for Men 19-50 years
Protein	7.13% 4g	38.4% 21.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	21% 191μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	58% 231μg	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	69% 62mg	13.6% 12.2mg	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	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Cowpeas	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	59% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	56% 1.3mg	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	15.6% 109mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	88.6% 1329mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	11.6% 429g	9.76% 361g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Canned Cowpeas:

• Raw Ripe Red Tomatoes have 1.7 times more Vitamin B3, 1.8 times more Vitamin B6 and 5.1 times more Vitamin C than Canned Common Cowpeas.
• While Canned Common Cowpeas contain 2.1 times more Vitamin B1, 3.9 times more Vitamin B2, 2.1 times more Vitamin B5 and 3.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Canned Cowpeas:

• Raw Ripe Red Tomatoes have 1.4 times more Potassium than Canned Common Cowpeas.
• While Canned Common Cowpeas contain 2 times more Calcium, 2 times more Copper, 3.6 times more Iron, 2.5 times more Magnesium, 2.5 times more Manganese, 2.9 times more Phosphorus, more Selenium, 58.6 times more Sodium and 4.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Common Cowpeas have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Common Cowpeas contain 4.3 times more Energy, 29 times more Omega 3, 3.5 times more Carbohydrate, 2.8 times more Fiber and 5.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Canned Common Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.