Comparing Nutrients in 5 ounces Young Cowpeas VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Young Cowpeas	Tomato Puree	Recommended Dietary Allowance
Energy	4.4% 128kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.7g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	5.87% 4.25g	9.44% 6.85g	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	4.65% 3.37g	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	% 3.47g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18.7% 7.1g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	7.47% 4.2g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Tomato Puree	Recommended Dietary Allowance
Vitamin A	6.46% 58μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	13.7% 0.18mg	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	59.5% 238μg	3.9% 15.6μg	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	3.94% 3.54mg	16.7% 15mg	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	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Cowpeas	Tomato Puree	Recommended Dietary Allowance
Calcium	18% 179mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	45.2% 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	19.5% 1.56mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	10.4% 0.24mg	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	10.7% 75mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	18.3% 622mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	2.96% 109g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Cowpeas VS Tomato Puree per 5 oz

Compare the macro and micronutrient content in 5 oz of Young Cowpeas versus 5 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Young Cowpeas vs Tomato Puree:

• 5 ounces of Young Cowpeas have 1.6 times more Vitamin A, 4.4 times more Vitamin B1, 1.8 times more Vitamin B2 and 15.3 times more Vitamin B9 than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 2.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 4.2 times more Vitamin C than Raw Young Cowpeas .
• Both Young Cowpeas and Tomato Puree provide similar amounts of Vitamin B3 per five ounces.
• Both Raw Young Cowpeas as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Young Cowpeas vs Tomato Puree:

• 5 ounces of Young Cowpeas have 7 times more Calcium, 2.2 times more Magnesium, 3.3 times more Manganese, 1.3 times more Phosphorus, 3.3 times more Selenium and 2.8 times more Zinc than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 2.2 times more Copper and 1.6 times more Iron than Raw Young Cowpeas .
• Both Young Cowpeas and Tomato Puree contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Young Cowpeas have 2.4 times more Energy, 15.8 times more Omega 3, 2.1 times more Carbohydrate, 2.6 times more Fiber and 1.8 times more Protein than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 1.6 times more Sugars than Raw Young Cowpeas .
• 5 ounces of Tomato Puree provide inadequate amounts of Energy and Omega 3
• Both Raw Young Cowpeas as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in five ounces.