Comparing Nutrients in 14 ounces Frozen Podded Peas VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Podded Peas	26%	6%	68%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Frozen Podded Peas	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	5.75% 167kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	7.17% 5.2g	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	% 4.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	20% 7.54g	38g per day for Men 19-50 years
Protein	20% 11g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Frozen Podded Peas	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	34% 0.44mg	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	39.7% 159μg	7.94% 31.8μg	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	97% 87.3mg	55.6% 50mg	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	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Podded Peas	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	20% 198mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	99% 7.94mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	11.7% 0.27mg	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	29% 202mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.58% 354g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Podded Peas VS Tomatoes in Juice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Podded Peas versus 14 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Podded Peas vs Tomatoes in Juice with Salt:

• 14 ounces of Frozen Podded Peas have 1.8 times more Vitamin B2, 6.2 times more Vitamin B5, 1.4 times more Vitamin B6, 5 times more Vitamin B9 and 1.7 times more Vitamin C than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.9 times more Vitamin A, 9.6 times more Vitamin B1 and 1.4 times more Vitamin B3 than Frozen Podded Peas.
• 14 ounces of Frozen Podded Peas have insufficient amounts of Vitamin A
• Both Frozen Podded Peas as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Podded Peas vs Tomatoes in Juice with Salt:

• 14 ounces of Frozen Podded Peas have 1.5 times more Calcium, 1.5 times more Copper, 3.5 times more Iron, 2.3 times more Magnesium, 3.5 times more Manganese, 3 times more Phosphorus and 3.4 times more Zinc than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 28.8 times more Sodium than Frozen Podded Peas.
• Both Frozen Podded Peas and Tomatoes in Juice with Salt contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Frozen Podded Peas as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Podded Peas have 2.1 times more Carbohydrate, 1.6 times more Fiber and 3.5 times more Protein than Tomatoes in Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Protein
• Both Frozen Podded Peas as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.