Comparing Nutrients in 300 calories Canned Cowpeas VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Canned Cowpeas: 390g
• Cooked Ripe Red Tomatoes: 1667g

Canned Cowpeas have 4.3 times more energy per 100g than Cooked Ripe Red Tomatoes. It has average energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Canned Cowpeas or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Cowpeas	24%	6%	70%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Canned Cowpeas	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	3.44% 0.58g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	51.4% 67g	130g per day for Men 19-50 years
Sugars	NA	57.2% 41.5g	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	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	34% 13g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	33% 18.5g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Cowpeas	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.62% 1.38mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	101% 1.3mg	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	49.7% 199μg	54% 217μg	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	11.7% 10.5mg	422% 380mg	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	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cowpeas	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	7.8% 78mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	50.6% 0.46mg	139% 1.25mg	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	47.2% 3.78mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	76% 1.75mg	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% 273mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	16.3% 8.96μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	76% 1142mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	8.4% 310g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Cowpeas vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 2 times more Vitamin B1, 1.3 times more Vitamin B2, 6.4 times more Vitamin B3, 2.9 times more Vitamin B5, 7.5 times more Vitamin B6 and 36.1 times more Vitamin C than Canned Common Cowpeas.
• Both Canned Common Cowpeas and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B9 per 300 kcal.
• Both Canned Common Cowpeas as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Cowpeas vs Cooked Ripe Red Tomatoes:

• Canned Common Cowpeas have 6.2 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.4 times more Calcium, 2.7 times more Copper, 3 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus, 5.4 times more Potassium and 5.1 times more Water than Canned Common Cowpeas.
• Both Canned Common Cowpeas and Cooked Ripe Red Tomatoes have similar amounts of Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Common Cowpeas have 10.2 times more Omega 3 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Carbohydrate than Canned Common Cowpeas.
• Both Canned Common Cowpeas and Cooked Ripe Red Tomatoes have similar amounts of Energy, Omega 6, Fiber and Protein per 300 kcal.
• Both Canned Common Cowpeas as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.