Comparing Nutrients in 5 ounces Tomatoes VS Cooked Frozen Young Cowpeas with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Frozen Young Cowpeas with Salt	25%	4%	71%

Macro Nutrients

	Tomatoes	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	25.6% 33.3g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	8.7% 6.32g	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	2.68% 1.94g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	24% 9.07g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	6.45% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	50% 200μg	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	21.6% 19.4mg	4.1% 3.7mg	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	5.1% 0.77mg	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	43.5% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Frozen Young Cowpeas with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	48.7% 1.12mg	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	4.86% 34mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.76% 4.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	3.62% 134g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cooked Frozen Young Cowpeas with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes versus 5 oz of Cooked Frozen Young Cowpeas with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes vs Cooked Frozen Young Cowpeas with Salt:

• 5 ounces of Tomatoes have 10.5 times more Vitamin A, 5.3 times more Vitamin C and 1.8 times more Vitamin E than Cooked Frozen Young Cowpeas with Salt.
• While 5 oz of Boiled Frozen Young Cowpeas , drained with Salt contain 7 times more Vitamin B1, 3.4 times more Vitamin B2, 2.4 times more Vitamin B5, 9.4 times more Vitamin B9 and 4.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cooked Frozen Young Cowpeas with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 5 ounces of Cooked Frozen Young Cowpeas with Salt have insufficient amounts of Vitamin A
• Both Raw Ripe Red Tomatoes as well as Boiled Frozen Young Cowpeas , drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes vs Cooked Frozen Young Cowpeas with Salt:

• 5 ounces of Tomatoes have 1.4 times more Water than Cooked Frozen Young Cowpeas with Salt.
• While 5 oz of Boiled Frozen Young Cowpeas , drained with Salt contain 2.3 times more Calcium, 3.1 times more Copper, 7.9 times more Iron, 4.5 times more Magnesium, 6.9 times more Manganese, 5.1 times more Phosphorus, 1.6 times more Potassium, more Selenium, 48.2 times more Sodium and 8.4 times more Zinc than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Frozen Young Cowpeas , drained with Salt contain 7.3 times more Energy, 38.7 times more Omega 3, 6 times more Carbohydrate, 1.7 times more Sugars, 5.3 times more Fiber and 9.6 times more Protein than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Ripe Red Tomatoes as well as Boiled Frozen Young Cowpeas , drained with Salt provide inadequate amounts of Omega 6 in five ounces.