Comparing Nutrients in 7 ounces Tomatoes VS Cooked Frozen Young Cowpeas

Macros Ratio

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

Macro Nutrients

	Tomatoes	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	36.3% 47g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	12.2% 8.85g	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	3.75% 2.7g	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	6.27% 2.4g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	9.03% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	70% 280μg	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	30.2% 27mg	5.73% 5.16mg	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	7.14% 1.07mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	2% 20mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	40.6% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	68.2% 1.57mg	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	6.8% 47.6mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	5.07% 188g	3.55% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Cooked Frozen Young Cowpeas :

• Raw Ripe Red Tomatoes have 10.5 times more Vitamin A, 5.3 times more Vitamin C and 1.8 times more Vitamin E than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas 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 Raw Ripe Red Tomatoes and Boiled and Drained Frozen Young Cowpeas have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Cooked Frozen Young Cowpeas :

• Raw Ripe Red Tomatoes have 1.4 times more Water than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas 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 and 8.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Frozen Young Cowpeas contain 7.3 times more Energy, 38.7 times more Omega 3, 6.1 times more Carbohydrate, 1.7 times more Sugars, 5.3 times more Fiber and 9.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.