Comparing Nutrients in 100 grams Young Cowpeas VS Tomato Sauce with Salt

Macros Ratio

	Protein	Fat	Carbs
Young Cowpeas	13%	3%	84%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Young Cowpeas	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	3.1% 90kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	4.1% 5.3g	130g per day for Men 19-50 years
Sugars	4.14% 3g	4.9% 3.56g	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	2.3% 1.67g	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	% 1.82g	g per day for Men 19-50 years
Sucrose	NA	% 0.07g	g per day for Men 19-50 years
Fiber	13% 5g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	5.27% 2.95g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Young Cowpeas	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	4.56% 41μg	2.44% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.06% 1.45mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	7.54% 0.098mg	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	42% 168μg	2.25% 9μg	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	2.78% 2.5mg	7.78% 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	NA	9.6% 1.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Cowpeas	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	12.6% 126mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	12.8% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.87% 35μg	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	13.8% 1.1mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	4.9% 0.11mg	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	7.57% 53mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	8.74% 297mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.1% 77.2g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Cowpeas VS Tomato Sauce with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Young Cowpeas versus 100 g of Tomato Sauce with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Young Cowpeas vs Tomato Sauce with Salt:

• 100 grams of Young Cowpeas have 1.9 times more Vitamin A, 4.6 times more Vitamin B1, 2.2 times more Vitamin B2, 1.5 times more Vitamin B3 and 18.7 times more Vitamin B9 than Tomato Sauce with Salt.
• While 100 g of Canned Tomato Sauce with Salt contain 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.8 times more Vitamin C than Raw Young Cowpeas .
• Both Raw Young Cowpeas as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Young Cowpeas vs Tomato Sauce with Salt:

• 100 grams of Young Cowpeas have 9 times more Calcium, 3.4 times more Magnesium, 5 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium, 3.8 times more Selenium and 4.6 times more Zinc than Tomato Sauce with Salt.
• While 100 g of Canned Tomato Sauce with Salt contain 118.5 times more Sodium than Raw Young Cowpeas .
• Both Young Cowpeas and Tomato Sauce with Salt contain similar levels of Copper, Iron and Water per 100 grams.
• 100 grams of Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Young Cowpeas have 3.8 times more Energy, 12.6 times more Omega 3, 3.5 times more Carbohydrate, 3.3 times more Fiber and 2.5 times more Protein than Tomato Sauce with Salt.
• Both Young Cowpeas and Tomato Sauce with Salt offer comparable quantities of Sugars per 100 grams.
• 100 grams of Tomato Sauce with Salt provide inadequate amounts of Energy and Omega 3
• Both Raw Young Cowpeas as well as Canned Tomato Sauce with Salt provide inadequate amounts of Omega 6 in 100 grams.