Comparing Nutrients in 100 grams Tomatoes in Juice with Salt VS Cooked Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Tomatoes in Juice with Salt	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	0.55% 16kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	7.25% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.67% 3.47g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	6.15% 4.46g	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	1.8% 1.3g	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	% 1.24g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	17% 6.4g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	4.92% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.45% 0.71mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	7.3% 0.095mg	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	2% 8μg	35.3% 141μg	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	14% 12.6mg	2.9% 2.6mg	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	3.93% 0.59mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	30.7% 36.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	3.3% 33mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	20.4% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.13% 5.1μg	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	7.13% 0.57mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	34.4% 0.79mg	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	2.43% 17mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	11% 375mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	13% 1.42mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.8% 66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes in Juice with Salt vs Cooked Frozen Young Cowpeas :

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5 times more Vitamin A, 2.2 times more Vitamin B1, 4.8 times more Vitamin C and 2 times more Vitamin E than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 1.8 times more Vitamin B5, 17.6 times more Vitamin B9 and 14.2 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Frozen Young Cowpeas have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 100 g.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes in Juice with Salt vs Cooked Frozen Young Cowpeas :

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.4 times more Calcium, 23 times more Sodium and 1.4 times more Water than Boiled and Drained Frozen Young Cowpeas .
• While Boiled and Drained Frozen Young Cowpeas contain 3.5 times more Copper, 3.7 times more Iron, 5 times more Magnesium, 11.6 times more Manganese, 7.2 times more Phosphorus, 2 times more Potassium, 4.9 times more Selenium and 11.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Frozen Young Cowpeas contain 8.3 times more Energy, 29 times more Omega 3, 6.8 times more Carbohydrate, 1.7 times more Sugars, 3.4 times more Fiber and 10.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.