Comparing Nutrients in 100 grams Canned Tomatoes with Green Chilies VS Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	0.52% 15kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	7.63% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.62g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	13% 5g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	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	2.83% 0.034mg	20.4% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	5.07% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	4.74% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	8.15% 0.11mg	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	2.25% 9μg	46.8% 187μg	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	6.9% 6.2mg	4.44% 4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	2% 20mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	22.8% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	3.25% 0.26mg	29.4% 2.35mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	38.3% 0.88mg	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% 14mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	14.4% 1.58mg	11mg per day for Men 19-50 years
Water	2.55% 94g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Frozen Young Cowpeas per 100 g

Compare the macro and micronutrient content in 100 g of Canned Tomatoes with Green Chilies versus 100 g of Frozen Young Cowpeas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Tomatoes with Green Chilies vs Frozen Young Cowpeas :

• 100 grams of Canned Tomatoes with Green Chilies have 5 times more Vitamin A and 1.6 times more Vitamin C than Frozen Young Cowpeas .
• While 100 g of Frozen Young Cowpeas , Unprepared contain 7.2 times more Vitamin B1, 3.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 20.8 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Frozen Young Cowpeas provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 100 grams of Frozen Young Cowpeas have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Tomatoes with Green Chilies vs Frozen Young Cowpeas :

• 100 grams of Canned Tomatoes with Green Chilies have 66.8 times more Sodium and 1.5 times more Water than Frozen Young Cowpeas .
• While 100 g of Frozen Young Cowpeas , Unprepared contain 1.3 times more Calcium, 2.3 times more Copper, 9 times more Iron, 5 times more Magnesium, 6.7 times more Manganese, 8.7 times more Phosphorus, 4.1 times more Potassium, 9 times more Selenium and 12.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Frozen Young Cowpeas , Unprepared contain 9.3 times more Energy, 122 times more Omega 3, 6.9 times more Carbohydrate and 13 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Frozen Young Cowpeas , Unprepared provide inadequate amounts of Omega 6 in 100 grams.