Comparing Nutrients in 500 calories Boiled Catjang Cowpeas with Salt VS Tomatoes in Juice with Salt

Weight per 500 calories

• Boiled Catjang Cowpeas with Salt: 427g
• Tomatoes in Juice with Salt: 3125g

Boiled Catjang Cowpeas with Salt have 7.3 times more energy per 100g than Tomatoes in Juice with Salt. It has average energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Catjang Cowpeas with Salt or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas with Salt	27%	5%	68%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Catjang Cowpeas with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.03g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	29.6% 0.47g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.8% 87g	83.4% 108g	130g per day for Men 19-50 years
Sugars	NA	110% 79.7g	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	56.5% 41g	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	% 38.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	40.5% 15.4g	156% 59.4g	38g per day for Men 19-50 years
Protein	62% 34.7g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.47% 4.27μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.7% 0.69mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	267% 3.47mg	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	152% 607μg	62.5% 250μg	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	1.9% 1.7mg	438% 394mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	11% 111mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	163% 13mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	92% 2.13mg	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	86.7% 607mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	47% 1603mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	19.4% 10.7μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	72.6% 1090mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	72.6% 8mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	8.05% 298g	80% 2961g	3700g per day for Men 19-50 years

Boiled Catjang Cowpeas With Salt VS Tomatoes In Juice With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Catjang Cowpeas with Salt or Tomatoes in Juice with Salt?

Lets compare vitamin content per 500 calories of Boiled Catjang Cowpeas with Salt vs Tomatoes in Juice with Salt:

• 500 calories of Boiled Catjang Cowpeas with Salt have 2.4 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 146.3 times more Vitamin A, 26 times more Vitamin B1, 8.7 times more Vitamin B2, 7.3 times more Vitamin B3, 2.2 times more Vitamin B5, 8.8 times more Vitamin B6 and 230.3 times more Vitamin C than Boiled Catjang Cowpeas with Salt.
• 500 calories of Boiled Catjang Cowpeas with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Catjang Cowpeas with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Catjang Cowpeas with Salt vs Tomatoes in Juice with Salt:

• 500 calories of Boiled Catjang Cowpeas with Salt have 1.3 times more Magnesium and 2.1 times more Zinc than Tomatoes in Juice with Salt.
• While 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 9.3 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 3.7 times more Potassium, 2 times more Selenium, 3.3 times more Sodium and 9.9 times more Water than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Tomatoes in Juice with Salt contain similar levels of Manganese and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Catjang Cowpeas with Salt have 3.8 times more Omega 3 and 1.4 times more Protein than Tomatoes in Juice with Salt.
• While 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.7 times more Omega 6 and 3.9 times more Fiber than Boiled Catjang Cowpeas with Salt.
• Both Boiled Catjang Cowpeas with Salt and Tomatoes in Juice with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Catjang Cowpeas with Salt provide inadequate amounts of Omega 6
• 500 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3