Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Boiled Young Cowpeas

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Boiled Young Cowpeas: 309g

Boiled and Drained Young Cowpeas have 5.4 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is average in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Young Cowpeas	13%	4%	83%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Young Cowpeas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	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	51.4% 67g	48.3% 63g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	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	30% 22g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30.7% 11.7g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	28.3% 16g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	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	50% 0.6mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	54% 217μg	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	422% 380mg	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	62.2% 9.33mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	68.6% 82.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Young Cowpeas	Recommended Dietary Allowance
Calcium	18.3% 183mg	39.6% 396mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	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	142% 11.3mg	43.3% 3.46mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	66.7% 467mg	22.5% 158mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	38% 1293mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	14% 7.73μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	0.82% 12.4mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	6.3% 233g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 3.2 times more Vitamin A, 1.9 times more Vitamin B1, 2 times more Vitamin B3, 4.5 times more Vitamin B5, 6.5 times more Vitamin B6, 55.8 times more Vitamin C and 13.7 times more Vitamin E than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 1.8 times more Vitamin B9 and 1.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Young Cowpeas have similar amounts of Vitamin B2 per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Cooked Ripe Red Tomatoes have 3 times more Copper, 3.3 times more Iron, 3 times more Phosphorus, 2.8 times more Potassium, 14.8 times more Sodium and 6.7 times more Water than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 2.2 times more Calcium and 1.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Young Cowpeas have similar amounts of Magnesium, Manganese and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have 2.4 times more Omega 6, 4.2 times more Sugars and 1.6 times more Protein than Boiled and Drained Young Cowpeas .
• While Boiled and Drained Young Cowpeas contain 6.3 times more Omega 3 and 1.3 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Young Cowpeas have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Young Cowpeas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.