Comparing Nutrients in 14 ounces Split Green Peas VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Split Green Peas	25%	9%	66%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Split Green Peas	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	50% 1445kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	5.06% 1.6g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	40.4% 0.65g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	188% 245g	12.2% 16g	130g per day for Men 19-50 years
Sugars	17% 12.5g	13.6% 9.9g	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	0% 0g	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	% 1.75g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 0g	g per day for Men 19-50 years
Fiber	232% 88g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	164% 92g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Split Green Peas	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	238% 2.85mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.5% 0.97mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.8mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	24% 0.31mg	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	15% 59.5μg	13% 51.6μg	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	7.94% 7.14mg	101% 90mg	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	3.18% 0.48mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.6% 63μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Split Green Peas	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	18.3% 183mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	33% 0.3mg	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	235% 18.8mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	205% 4.72mg	18% 0.42mg	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	189% 1326mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	99% 3382mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	77.2% 42.5μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	126% 14mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.93% 34.5g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Split Green Peas vs Cooked Ripe Red Tomatoes:

• Raw Split Green Peas have 20 times more Vitamin B1, 11.1 times more Vitamin B2, 6.8 times more Vitamin B3, 7.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 5.7 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.4 times more Vitamin A, 12.7 times more Vitamin C and 4.7 times more Vitamin E than Raw Split Green Peas.
• Both Raw Split Green Peas and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Split Green Peas as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Split Green Peas vs Cooked Ripe Red Tomatoes:

• Raw Split Green Peas have 4.2 times more Calcium, 10.8 times more Copper, 7 times more Iron, 7 times more Magnesium, 11.3 times more Manganese, 11.9 times more Phosphorus, 3.9 times more Potassium, 21.4 times more Selenium and 24.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 10.9 times more Water than Raw Split Green Peas.

Comparison of macro-nutrients per 14 ounces:

• Raw Split Green Peas have 20.2 times more Energy, 35.4 times more Fat, 27.2 times more Saturated Fat, 81.5 times more Omega 3, 20.4 times more Omega 6, 15.4 times more Carbohydrate, 1.3 times more Sugars, 31.7 times more Fiber and 24.3 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Fructose than Raw Split Green Peas.
• Both Raw Split Green Peas as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.