Comparing Nutrients in 500 calories Cooked Frozen Young Cowpeas with SaltVS Tomatoes

Weight per 500 calories

Cooked Frozen Young Cowpeas with Salt

382g

Tomatoes

2778g

Cooked Frozen Young Cowpeas with Salt have 7.3 times more energy per 100g than Tomatoes. It has average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cooked Frozen Young Cowpeas with Salt or Tomatoes?

Macros Ratio

Protein Fat Carbs

Cooked Frozen Young Cowpeas with Salt

25%

71%

Tomatoes

17%

74%

500 kcal ▼

Macro Nutrients

Cooked Frozen Young Cowpeas with Saltvs Tomatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.6%2.5g

Fat

5.73%5.56g

2.5 gvs5.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.1%0.67g

Saturated Fat

2.43%0.78g

0.67 gvs0.78 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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27.7%0.44g

Omega 3

5.2%0.083g

0.44 gvs0.083 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.57%0.61g

Omega 6

13%2.22g

0.61 gvs2.22 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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69%89.7g

Carbohydrate

83%108g

89.7 gvs108 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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23.5%17g

Sugars

101%73g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17 gvs73 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

52.5%38g

≤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]

NA gvs38 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%34.7g

NA gvs34.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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64.3%24.4g

Fiber

87.7%33.3g

24.4 gvs33.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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58%32.4g

Protein

43.7%24.4g

32.4 gvs24.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Frozen Young Cowpeas with Saltvs Tomatoes

1.7%15.3μg

Vitamin A

130%1167μg

RAE, retinol activity equivalents

15.3 μgvs1167 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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82.7%0.99mg

Vitamin B1

85.6%1.03mg

Thiamine

0.99 mgvs1.03 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.8%0.24mg

Vitamin B2

40.6%0.53mg

Riboflavin

0.24 mgvs0.53 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.4%2.78mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

2.78 mgvs16.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.3%0.81mg

Vitamin B5

49.4%2.47mg

Pantothenic acid

0.81 mgvs2.47 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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28%0.36mg

Vitamin B6

171%2.22mg

Pyridoxine

0.36 mgvs2.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

43.4%13μg

Biotin

NA μgvs13 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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135%538μg

Vitamin B9

104%417μg

Folates and Folic Acid

538 μgvs417 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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11%9.92mg

Vitamin C

423%381mg

Ascorbic acid

9.92 mgvs381 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.63%1.15mg

Vitamin E

100%15mg

Tocopherols and Tocotrienols

1.15 mgvs15 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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117%140μg

Vitamin K

183%219μg

Phytomenadione or phylloquinone

140 μgvs219 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Frozen Young Cowpeas with Saltvs Tomatoes

8.78%87.8mg

Calcium

27.8%278mg

87.8 mgvs278 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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78%0.7mg

Copper

182%1.64mg

0.7 mgvs1.64 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

1.6%64μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs64 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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101%8.1mg

Iron

94%7.5mg

8.1 mgvs7.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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45.4%191mg

Magnesium

72.8%306mg

191 mgvs306 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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131%3mg

Manganese

138%3.17mg

3 mgvs3.17 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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66.5%466mg

Phosphorus

95%667mg

466 mgvs667 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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42%1431mg

Potassium

194%6583mg

1431 mgvs6583 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23.6%13μg

Selenium

0%0μg

13 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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61.3%920mg

Sodium

9.26%139mg

920 mgvs139 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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49.3%5.4mg

Zinc

43%4.72mg

5.4 mgvs4.72 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.8%252g

Water

71%2626g

252 gvs2626 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cooked Frozen Young Cowpeas with Salt vs Tomatoes:

Boiled Frozen Young Cowpeas , drained with Salt have 1.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 76.4 times more Vitamin A, 2.2 times more Vitamin B2, 5.9 times more Vitamin B3, 3 times more Vitamin B5, 6.1 times more Vitamin B6, 38.3 times more Vitamin C, 13.1 times more Vitamin E and 1.6 times more Vitamin K than Boiled Frozen Young Cowpeas , drained with Salt.
Both Boiled Frozen Young Cowpeas , drained with Salt and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 500 kcal.
Both Boiled Frozen Young Cowpeas , drained with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Young Cowpeas with Salt vs Tomatoes:

Boiled Frozen Young Cowpeas , drained with Salt have more Selenium and 6.6 times more Sodium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 3.2 times more Calcium, 2.3 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus, 4.6 times more Potassium and 10.4 times more Water than Boiled Frozen Young Cowpeas , drained with Salt.
Both Boiled Frozen Young Cowpeas , drained with Salt and Raw Ripe Red Tomatoes have similar amounts of Iron, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Frozen Young Cowpeas , drained with Salt have 5.3 times more Omega 3 and 1.3 times more Protein than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 2.2 times more Fat, 3.7 times more Omega 6, 4.3 times more Sugars and 1.4 times more Fiber than Boiled Frozen Young Cowpeas , drained with Salt.
Both Boiled Frozen Young Cowpeas , drained with Salt and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled Frozen Young Cowpeas , drained with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Frozen Young Cowpeas with SaltVS Boiled Young Pods With Seeds Cowpeas with SaltTomatoesVS Boiled Young Pods With Seeds Cowpeas with SaltCooked Frozen Young Cowpeas with SaltVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Cooked Frozen Young Cowpeas with SaltVS Tomatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Frozen Young Cowpeas with Salt or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: