Comparing Nutrients in 300 calories Tomato Juice with Salt VS Boiled Common Cowpeas

Weight per 300 calories

• Tomato Juice with Salt: 1765g
• Boiled Common Cowpeas: 259g

Boiled Common Cowpeas have 6.8 times more energy per unit of mass than Canned Tomato Juice with Salt, which is average in comparison to other foods. Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Tomato Juice with Salt or Boiled Common Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Tomato Juice with Salt	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.28% 5.1g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	11.8% 8.53g	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	32.4% 23.5g	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	% 22g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.6% 7.06g	44.2% 17g	38g per day for Men 19-50 years
Protein	26.8% 15g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	45% 406μg	0.29% 2.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.2% 12mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	20% 0.26mg	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	88.2% 353μg	134% 538μg	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	1375% 1237mg	1.15% 1.03mg	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	37.6% 5.65mg	4.83% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.6μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	17.6% 176mg	6.2% 62mg	1000mg per day for Men 19-50 years
Copper	82.4% 0.74mg	77% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	3.04% 122μg	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	86% 6.9mg	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	53.4% 1.23mg	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	48% 335mg	57.6% 403mg	700mg per day for Men 19-50 years
Potassium	113% 3829mg	21% 719mg	3400mg per day for Men 19-50 years
Selenium	16% 8.82μg	11.8% 6.47μg	55μg per day for Men 19-50 years
Sodium	298% 4465mg	0.69% 10.3mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	30.3% 3.34mg	11mg per day for Men 19-50 years
Water	45% 1663g	4.9% 181g	3700g per day for Men 19-50 years

Tomato Juice With Salt VS Boiled Common Cowpeas Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Juice with Salt or Boiled Common Cowpeas?

Lets compare vitamin content per 300 calories of Tomato Juice with Salt vs Boiled Common Cowpeas:

• 300 calories of Tomato Juice with Salt have 156.9 times more Vitamin A, 3.4 times more Vitamin B1, 9.7 times more Vitamin B2, 9.3 times more Vitamin B3, 4.8 times more Vitamin B6, 1195.8 times more Vitamin C, 7.8 times more Vitamin E and 9.2 times more Vitamin K than Boiled Common Cowpeas.
• While 300 kcal of Boiled Common Cowpeas contain 1.5 times more Vitamin B9 than Canned Tomato Juice with Salt.
• 300 calories of Boiled Common Cowpeas have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Juice with Salt as well as Boiled Common Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Juice with Salt vs Boiled Common Cowpeas:

• 300 calories of Tomato Juice with Salt have 2.8 times more Calcium, 1.4 times more Magnesium, 5.3 times more Potassium, 1.4 times more Selenium, 431.6 times more Sodium and 9.2 times more Water than Boiled Common Cowpeas.
• While 300 kcal of Boiled Common Cowpeas contain 1.7 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Common Cowpeas contain similar levels of Copper, Iron, Manganese and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Juice with Salt have 5.3 times more Sugars than Boiled Common Cowpeas.
• While 300 kcal of Boiled Common Cowpeas contain 2.4 times more Omega 3, 2.4 times more Fiber and 1.3 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Common Cowpeas offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Tomato Juice with Salt provide inadequate amounts of Omega 3
• Both Canned Tomato Juice with Salt as well as Boiled Common Cowpeas provide inadequate amounts of Omega 6 in 300 calories.