Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Young Cowpeas	13%	3%	84%

Macro Nutrients

	Tomatoes in Juice with Salt	Young Cowpeas	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	28.7% 37.4g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	8.2% 5.95g	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	3.6% 2.6g	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	% 2.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	26% 9.92g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Young Cowpeas	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	18% 2.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	10.2% 0.13mg	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	3.97% 16μg	83.3% 333μg	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	27.8% 25mg	5.5% 4.96mg	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	7.8% 1.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Young Cowpeas	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	48.3% 1.1mg	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	4.8% 33.7mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	18.2% 2mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.14% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Young Cowpeas per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Young Cowpeas :

• 7 ounces of Tomatoes in Juice with Salt have 5.2 times more Vitamin B1, 1.7 times more Vitamin B6 and 5 times more Vitamin C than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain 2.1 times more Vitamin A, 2.6 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5 and 21 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Young Cowpeas :

• 7 ounces of Tomatoes in Juice with Salt have 28.8 times more Sodium and 1.2 times more Water than Young Cowpeas .
• While 7 oz of Raw Young Cowpeas contain 3.8 times more Calcium, 2.5 times more Copper, 1.9 times more Iron, 5.1 times more Magnesium, 8.2 times more Manganese, 3.1 times more Phosphorus, 2.3 times more Potassium, 3.3 times more Selenium and 8.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Young Cowpeas contain 5.6 times more Energy, 15.8 times more Omega 3, 5.4 times more Carbohydrate, 2.6 times more Fiber and 3.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Young Cowpeas offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Young Cowpeas provide inadequate amounts of Omega 6 in seven ounces.