Comparing Nutrients in 14 ounces Boiled Podded Peas VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Podded Peas	30%	5%	65%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Boiled Podded Peas	Tomato Powder	Recommended Dietary Allowance
Energy	5.75% 167kcal	41.3% 1199kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.5% 28g	228% 296g	130g per day for Men 19-50 years
Sugars	22% 16g	240% 174g	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	29.2% 11g	172% 65.5g	38g per day for Men 19-50 years
Protein	23% 13g	91% 51.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Podded Peas	Tomato Powder	Recommended Dietary Allowance
Vitamin A	23% 206μg	380% 3421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	227% 36.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	140% 1.8mg	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	28.8% 115μg	119% 476μg	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	211% 190mg	515% 463mg	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	10.3% 1.55mg	324% 48.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.7% 99μg	161% 194μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Podded Peas	Tomato Powder	Recommended Dietary Allowance
Calcium	16.7% 167mg	66% 659mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	547% 4.93mg	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	98% 7.8mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	337% 7.74mg	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	31% 218mg	167% 1171mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	225% 7648mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	9.54% 353g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Podded Peas VS Tomato Powder per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Podded Peas versus 14 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Podded Peas vs Tomato Powder:

• 14 oz of Tomato Powder contain 16.6 times more Vitamin A, 7.1 times more Vitamin B1, 10 times more Vitamin B2, 16.9 times more Vitamin B3, 5.6 times more Vitamin B5, 3.2 times more Vitamin B6, 4.1 times more Vitamin B9, 2.4 times more Vitamin C, 31.4 times more Vitamin E and 2 times more Vitamin K than Boiled and Drained Podded Peas.
• Both Boiled and Drained Podded Peas as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Podded Peas vs Tomato Powder:

• 14 ounces of Boiled Podded Peas have 29.1 times more Water than Tomato Powder.
• While 14 oz of Tomato Powder contain 4 times more Calcium, 16.1 times more Copper, 2.3 times more Iron, 6.8 times more Magnesium, 11.6 times more Manganese, 5.4 times more Phosphorus, 8 times more Potassium, 7.6 times more Selenium, 33.5 times more Sodium and 4.6 times more Zinc than Boiled and Drained Podded Peas.
• 14 ounces of Boiled Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Tomato Powder contain 7.2 times more Energy, 10.6 times more Carbohydrate, 11 times more Sugars, 5.9 times more Fiber and 3.9 times more Protein than Boiled and Drained Podded Peas.
• 14 ounces of Boiled Podded Peas provide inadequate amounts of Energy
• Both Boiled and Drained Podded Peas as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.