Comparing Nutrients in 300 calories Cooked Frozen Young Cowpeas VS Tomato Paste

Weight per 300 calories

• Cooked Frozen Young Cowpeas: 227g
• Tomato Paste: 366g

Cooked Frozen Young Cowpeas have 1.6 times more energy per 100g than Tomato Paste. It has average energy density when compared to other foods. Canned Tomato Paste having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Young Cowpeas or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Cowpeas	25%	4%	71%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cooked Frozen Young Cowpeas	Tomato Paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	16.5% 0.26g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	3.27% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	53.2% 69g	130g per day for Men 19-50 years
Sugars	14% 10g	61.5% 44.6g	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	29.5% 21.4g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	38.3% 14.5g	39.5% 15g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Cowpeas	Tomato Paste	Recommended Dietary Allowance
Vitamin A	1% 9.1μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.2% 0.59mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	60.8% 0.79mg	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	80% 320μg	11% 44μg	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	6.57% 5.9mg	89% 80mg	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	4.55% 0.68mg	105% 15.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69.7% 83.6μg	34.8% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Young Cowpeas	Tomato Paste	Recommended Dietary Allowance
Calcium	5.23% 52.3mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	148% 1.34mg	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	60.2% 4.8mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	36.6% 154mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	48% 1.1mg	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	39.6% 277mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	25% 852mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	14% 7.73μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.4mg	14.4% 216mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.23mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	4.06% 150g	7.27% 269g	3700g per day for Men 19-50 years

Cooked Frozen Young Cowpeas VS Tomato Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Young Cowpeas or Tomato Paste?

Lets compare vitamin content per 300 calories of Cooked Frozen Young Cowpeas vs Tomato Paste:

• 300 calories of Cooked Frozen Young Cowpeas have 2.7 times more Vitamin B1, 7.3 times more Vitamin B9 and 2 times more Vitamin K than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 30.6 times more Vitamin A, 3.8 times more Vitamin B2, 6.8 times more Vitamin B3, 3.7 times more Vitamin B6, 13.6 times more Vitamin C and 23.1 times more Vitamin E than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Tomato Paste provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Cooked Frozen Young Cowpeas have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Frozen Young Cowpeas as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Young Cowpeas vs Tomato Paste:

• 300 calories of Cooked Frozen Young Cowpeas have 1.6 times more Manganese and 1.4 times more Zinc than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 2.5 times more Calcium, 3.2 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium, 4.4 times more Potassium, 2.5 times more Selenium, 19 times more Sodium and 1.8 times more Water than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Tomato Paste contain similar levels of Phosphorus per 300 calories.
• 300 calories of Cooked Frozen Young Cowpeas lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Young Cowpeas have 10.3 times more Omega 3 and 1.2 times more Protein than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 1.3 times more Carbohydrate and 4.4 times more Sugars than Boiled and Drained Frozen Young Cowpeas .
• Both Cooked Frozen Young Cowpeas and Tomato Paste offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Tomato Paste provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Young Cowpeas as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in 300 calories.