Comparing Nutrients in 500 calories Stewed Canned Tomatoes VS Frozen Young Cowpeas

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Frozen Young Cowpeas: 360g

Frozen Young Cowpeas , Unprepared have 5.3 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is average in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Frozen Young Cowpeas ?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Stewed Canned Tomatoes	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.77% 3.65g	2.6% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	2.08% 0.67g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	27.4% 0.44g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	69.5% 90g	130g per day for Men 19-50 years
Sugars	93% 67.7g	NA	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	50% 36g	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	% 31.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	50.6% 19.2g	47.3% 18g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	1.6% 14.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	29.3% 0.38mg	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	24% 96μg	168% 673μg	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	169% 152mg	16% 14.4mg	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	106% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.5% 46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	65.4% 654mg	9.35% 94mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	82% 0.74mg	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	320% 25.6mg	106% 8.45mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	47% 198mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	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	55% 385mg	62.7% 439mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	46.7% 1586mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	1.44% 21.6mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	51.7% 5.7mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	6.24% 231g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Frozen Young Cowpeas Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Frozen Young Cowpeas ?

Lets compare vitamin content per 500 calories of Stewed Canned Tomatoes vs Frozen Young Cowpeas :

• 500 calories of Stewed Canned Tomatoes have 12 times more Vitamin A, 2.6 times more Vitamin B2, 4.7 times more Vitamin B3, 2.6 times more Vitamin B5 and 10.6 times more Vitamin C than Frozen Young Cowpeas .
• While 500 kcal of Frozen Young Cowpeas , Unprepared contain 7 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Young Cowpeas provide similar amounts of Vitamin B1 and Vitamin B6 per 500 calories.
• 500 calories of Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Stewed Canned Ripe Red Tomatoes as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Stewed Canned Tomatoes vs Frozen Young Cowpeas :

• 500 calories of Stewed Canned Tomatoes have 7 times more Calcium, 2.9 times more Copper, 3 times more Iron, 2.5 times more Potassium, 196.9 times more Sodium and 7.6 times more Water than Frozen Young Cowpeas .
• While 500 kcal of Frozen Young Cowpeas , Unprepared contain 2.8 times more Manganese and 1.7 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Young Cowpeas contain similar levels of Magnesium, Phosphorus and Selenium per 500 calories.
• 500 calories of Frozen Young Cowpeas lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stewed Canned Tomatoes have 1.3 times more Carbohydrate than Frozen Young Cowpeas .
• While 500 kcal of Frozen Young Cowpeas , Unprepared contain 7.6 times more Omega 3 and 1.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Young Cowpeas offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Stewed Canned Ripe Red Tomatoes as well as Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in 500 calories.