Comparing Nutrients in 7 ounces Tomato Juice with Salt VS Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Tomato Juice with Salt	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.96% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7g	38.4% 50g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	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	3.64% 2.64g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	26% 9.92g	38g per day for Men 19-50 years
Protein	3% 1.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	40.5% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.35% 1.34mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	16% 0.21mg	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	9.92% 39.7μg	93% 371μg	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	155% 139mg	8.8% 7.94mg	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	4.23% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	2% 20mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	45.2% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.7μg	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	9.67% 0.77mg	58.3% 4.66mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	76% 1.75mg	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	5.4% 37.7mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	5.05% 187g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Frozen Young Cowpeas per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Juice with Salt versus 7 oz of Frozen Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Juice with Salt vs Frozen Young Cowpeas :

• 7 ounces of Tomato Juice with Salt have 5.8 times more Vitamin A and 17.5 times more Vitamin C than Frozen Young Cowpeas .
• While 7 oz of Frozen Young Cowpeas , Unprepared contain 2.5 times more Vitamin B1, 1.5 times more Vitamin B6 and 9.4 times more Vitamin B9 than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Frozen Young Cowpeas provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Canned Tomato Juice with Salt as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Juice with Salt vs Frozen Young Cowpeas :

• 7 ounces of Tomato Juice with Salt have 42.2 times more Sodium and 1.5 times more Water than Frozen Young Cowpeas .
• While 7 oz of Frozen Young Cowpeas , Unprepared contain 2.6 times more Calcium, 4.9 times more Copper, 6 times more Iron, 5 times more Magnesium, 13 times more Manganese, 6.4 times more Phosphorus, 2 times more Potassium, 7.2 times more Selenium and 14.4 times more Zinc than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Young Cowpeas , Unprepared contain 8.2 times more Energy, 24.4 times more Omega 3, 7.1 times more Carbohydrate, 12.5 times more Fiber and 10.6 times more Protein than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in seven ounces.