Comparing Nutrients in 7 ounces Boiled Catjang Cowpeas VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Catjang Cowpeas	27%	5%	68%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Catjang Cowpeas	Tomatoes	Recommended Dietary Allowance
Energy	8% 232kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.3g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	NA	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19% 7.14g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	29% 16g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Boiled Catjang Cowpeas	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70.4% 282μg	7.44% 29.8μg	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	0.88% 0.79mg	30.2% 27mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Catjang Cowpeas	Tomatoes	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	59.8% 0.54mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	75.7% 6.05mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	9.84% 0.23mg	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	40.3% 282mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	33.7% 3.7mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.74% 138g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Catjang Cowpeas vs Tomatoes:

• Boiled Catjang Cowpeas have 4.4 times more Vitamin B1, 2.4 times more Vitamin B2, 1.2 times more Vitamin B3, 4.3 times more Vitamin B5 and 9.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 42 times more Vitamin A and 34.3 times more Vitamin C than Boiled Catjang Cowpeas.
• Both Boiled Catjang Cowpeas and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 7 oz.
• Both Boiled Catjang Cowpeas as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Catjang Cowpeas vs Tomatoes:

• Boiled Catjang Cowpeas have 2.6 times more Calcium, 4.6 times more Copper, 11.3 times more Iron, 8.7 times more Magnesium, 4.1 times more Manganese, 5.9 times more Phosphorus, 1.6 times more Potassium, more Selenium, 3.8 times more Sodium and 11 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Water than Boiled Catjang Cowpeas.

Comparison of macro-nutrients per 7 ounces:

• Boiled Catjang Cowpeas have 6.5 times more Energy, 37 times more Omega 3, 2.4 times more Omega 6, 5.2 times more Carbohydrate, 3 times more Fiber and 9.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Boiled Catjang Cowpeas as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.