Comparing Nutrients in 300 calories Canned Tomatoes with Green Chilies VS Boiled Young Cowpeas

Weight per 300 calories

• Canned Tomatoes with Green Chilies: 2000g
• Boiled Young Cowpeas: 309g

Boiled and Drained Young Cowpeas have 6.5 times more energy per unit of mass than Canned Red Ripe Tomatoes with Green Chilies, which is average in comparison to other foods. Canned Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Tomatoes with Green Chilies or Boiled Young Cowpeas ?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	48.3% 63g	130g per day for Men 19-50 years
Sugars	NA	13.8% 10g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	40.7% 15.5g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled Young Cowpeas	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	13.7% 124μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	15.5% 0.2mg	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	45% 180μg	98% 393μg	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	138% 124mg	7.56% 6.8mg	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	NA	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	68.6% 82.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	40% 400mg	39.6% 396mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	45.7% 0.41mg	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	65% 5.2mg	43.3% 3.46mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	77% 1.77mg	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	40% 280mg	22.5% 158mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	38% 1293mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	14% 7.73μg	55μg per day for Men 19-50 years
Sodium	535% 8020mg	0.82% 12.4mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	51% 1885g	6.3% 233g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Boiled Young Cowpeas Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Tomatoes with Green Chilies or Boiled Young Cowpeas ?

Lets compare vitamin content per 300 calories of Canned Tomatoes with Green Chilies vs Boiled Young Cowpeas :

• 300 calories of Canned Tomatoes with Green Chilies have 3.2 times more Vitamin A, 2.2 times more Vitamin B1, 2.9 times more Vitamin B3, 6.2 times more Vitamin B5, 10.2 times more Vitamin B6 and 18.2 times more Vitamin C than Boiled Young Cowpeas .
• While 300 kcal of Boiled and Drained Young Cowpeas contain 2.2 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Young Cowpeas provide similar amounts of Vitamin B2 per 300 calories.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Tomatoes with Green Chilies vs Boiled Young Cowpeas :

• 300 calories of Canned Tomatoes with Green Chilies have 4.4 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 648.3 times more Sodium and 8.1 times more Water than Boiled Young Cowpeas .
• Both Canned Tomatoes with Green Chilies and Boiled Young Cowpeas contain similar levels of Calcium, Selenium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Tomatoes with Green Chilies have 1.4 times more Protein than Boiled Young Cowpeas .
• While 300 kcal of Boiled and Drained Young Cowpeas contain 10.5 times more Omega 3 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Young Cowpeas offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Young Cowpeas provide inadequate amounts of Omega 6 in 300 calories.