Comparing Nutrients in 500 calories Young Pods With Seeds Cowpeas VS Tomatoes

Weight per 500 calories

• Young Pods With Seeds Cowpeas: 1136g
• Tomatoes: 2778g

Young Pods With Seeds Cowpeas have 2.4 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Young Pods With Seeds Cowpeas or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Young Pods With Seeds Cowpeas	24%	5%	71%
Tomatoes	17%	9%	74%

Macro Nutrients

	Young Pods With Seeds Cowpeas	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	83% 108g	130g per day for Men 19-50 years
Sugars	79% 57.3g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	99% 37.5g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	67% 37.5g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Young Pods With Seeds Cowpeas	Tomatoes	Recommended Dietary Allowance
Vitamin A	86% 773μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.2% 13.6mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	215% 10.7mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.97mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	151% 602μg	104% 417μg	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	417% 375mg	423% 381mg	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% 5.57mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	298% 358μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pods With Seeds Cowpeas	Tomatoes	Recommended Dietary Allowance
Calcium	74% 739mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	126% 1.14mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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% 11.4mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	157% 659mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	138% 3.17mg	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	106% 739mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	72% 2443mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.03% 45.5mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	26.4% 977g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Young Pods With Seeds Cowpeas vs Tomatoes:

• Raw Young Pods With Seeds Cowpeas have 1.7 times more Vitamin B1, 3 times more Vitamin B2, 4.3 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.6 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Vitamin A and 2.7 times more Vitamin E than Raw Young Pods With Seeds Cowpeas.
• Both Raw Young Pods With Seeds Cowpeas and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per 500 kcal.
• Both Raw Young Pods With Seeds Cowpeas as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Young Pods With Seeds Cowpeas vs Tomatoes:

• Raw Young Pods With Seeds Cowpeas have 2.7 times more Calcium, 1.5 times more Iron, 2.2 times more Magnesium and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Copper, 2.7 times more Potassium, 3.1 times more Sodium and 2.7 times more Water than Raw Young Pods With Seeds Cowpeas.
• Both Raw Young Pods With Seeds Cowpeas and Raw Ripe Red Tomatoes have similar amounts of Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Young Pods With Seeds Cowpeas have 7.1 times more Omega 3 and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Fat, 2.7 times more Omega 6 and 1.3 times more Sugars than Raw Young Pods With Seeds Cowpeas.
• Both Raw Young Pods With Seeds Cowpeas and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Young Pods With Seeds Cowpeas as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.