Comparing Nutrients in 500 calories Boiled Common CowpeasVS Tomatoes in Juice with Salt

Weight per 500 calories

Boiled Common Cowpeas

431g

Tomatoes in Juice with Salt

3125g

Boiled Common Cowpeas have 7.3 times more energy per 100g than Tomatoes in Juice with Salt. It has average energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Boiled Common Cowpeas or Tomatoes in Juice with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Common Cowpeas

26%

70%

Tomatoes in Juice with Salt

16%

12%

72%

500 kcal ▼

Macro Nutrients

Boiled Common Cowpeasvs Tomatoes in Juice with Salt

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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2.36%2.3g

Fat

8.05%7.8g

2.3 gvs7.8 g

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

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1.86%0.59g

Saturated Fat

3.32%1.06g

0.59 gvs1.06 g

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

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22.4%0.36g

Omega 3

7.8%0.13g

0.36 gvs0.13 g

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

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3.63%0.62g

Omega 6

18%3.03g

0.62 gvs3.03 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%89.5g

Carbohydrate

83.4%108g

89.5 gvs108 g

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

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19.6%14.2g

Sugars

110%79.7g

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

14.2 gvs79.7 g

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

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Fructose

56.5%41g

≤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 gvs41 g

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

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Glucose

%38.8g

NA gvs38.8 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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73.7%28g

Fiber

156%59.4g

28 gvs59.4 g

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

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59.5%33.3g

Protein

44%24.7g

33.3 gvs24.7 g

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

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Vitamins

Boiled Common Cowpeasvs Tomatoes in Juice with Salt

0.48%4.3μg

Vitamin A

69.4%625μg

RAE, retinol activity equivalents

4.3 μgvs625 μg

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

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72.6%0.87mg

Vitamin B1

1497%18mg

Thiamine

0.87 mgvs18 mg

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

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18.2%0.24mg

Vitamin B2

132%1.7mg

Riboflavin

0.24 mgvs1.7 mg

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

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13.3%2.13mg

Vitamin B3

139%22.3mg

Niacin, nicotinic acid, niacinamide

2.13 mgvs22.3 mg

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

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35.4%1.77mg

Vitamin B5

73%3.66mg

Pantothenic acid

1.77 mgvs3.66 mg

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

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33%0.43mg

Vitamin B6

267%3.47mg

Pyridoxine

0.43 mgvs3.47 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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224%897μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

897 μgvs250 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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1.9%1.72mg

Vitamin C

438%394mg

Ascorbic acid

1.72 mgvs394 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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8.05%1.2mg

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

1.2 mgvs18.4 mg

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

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6.1%7.33μg

Vitamin K

67.7%81.3μg

Phytomenadione or phylloquinone

7.33 μgvs81.3 μg

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

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Minerals

Boiled Common Cowpeasvs Tomatoes in Juice with Salt

10.3%103mg

Calcium

103%1031mg

103 mgvs1031 mg

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

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128%1.16mg

Copper

181%1.63mg

1.16 mgvs1.63 mg

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

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Fluoride

4%159μg

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

NA μgvs159 μg

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

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135%11mg

Iron

223%18mg

11 mgvs18 mg

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

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54.4%228mg

Magnesium

74.4%313mg

228 mgvs313 mg

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

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89%2.05mg

Manganese

92%2.13mg

2.05 mgvs2.13 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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96%672mg

Phosphorus

76%531mg

672 mgvs531 mg

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

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35.2%1198mg

Potassium

176%5969mg

1198 mgvs5969 mg

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

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19.6%10.8μg

Selenium

39.8%22μg

10.8 μgvs22 μg

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

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1.15%17.2mg

Sodium

240%3594mg

17.2 mgvs3594 mg

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

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50.5%5.56mg

Zinc

34%3.75mg

5.56 mgvs3.75 mg

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

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8.16%302g

Water

80%2961g

302 gvs2961 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 Boiled Common Cowpeas vs Tomatoes in Juice with Salt:

Boiled Common Cowpeas have 3.6 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 145 times more Vitamin A, 20.6 times more Vitamin B1, 7.3 times more Vitamin B2, 10.4 times more Vitamin B3, 2.1 times more Vitamin B5, 8 times more Vitamin B6, 228.4 times more Vitamin C, 15.3 times more Vitamin E and 11.1 times more Vitamin K than Boiled Common Cowpeas.
Both Boiled Common Cowpeas as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Common Cowpeas vs Tomatoes in Juice with Salt:

Boiled Common Cowpeas have 1.3 times more Phosphorus and 1.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 10 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 5 times more Potassium, 2 times more Selenium, 208.4 times more Sodium and 9.8 times more Water than Boiled Common Cowpeas.
Both Boiled Common Cowpeas and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Common Cowpeas have 2.9 times more Omega 3 and 1.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.4 times more Fat, 4.9 times more Omega 6, 5.6 times more Sugars and 2.1 times more Fiber than Boiled Common Cowpeas.
Both Boiled Common Cowpeas and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled Common Cowpeas as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Common CowpeasVS Canned CowpeasTomatoes in Juice with SaltVS Canned CowpeasBoiled Common CowpeasVS Stewed Canned TomatoesTomatoes in Juice with SaltVS Stewed Canned Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Boiled Common CowpeasVS Tomatoes in Juice with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Common Cowpeas or Tomatoes in Juice with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: