Comparing Nutrients in 14 ounces Tomatoes VS Canned Peas And Carrots with Liquids

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Peas And Carrots with Liquids	19%	5%	76%

Macro Nutrients

	Tomatoes	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	2.45% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	26% 33.7g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	15.5% 11.2g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	34.5% 13g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	151% 1361μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	18% 71.4μg	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	60.4% 54.4mg	29% 26mg	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	14.3% 2.14mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	43.3% 52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	61.6% 1.4mg	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	13.6% 95mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	10% 375g	9.46% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Canned Peas And Carrots with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes versus 14 oz of Canned Peas And Carrots with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes vs Canned Peas And Carrots with Liquids:

• 14 ounces of Tomatoes have 2.1 times more Vitamin C and 1.4 times more Vitamin E than Canned Peas And Carrots with Liquids.
• While 14 oz of Canned Peas And Carrots Solids and Liquids contain 8.2 times more Vitamin A, 2 times more Vitamin B1, 2.8 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Tomatoes and Canned Peas And Carrots with Liquids provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Raw Ripe Red Tomatoes as well as Canned Peas And Carrots Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes vs Canned Peas And Carrots with Liquids:

• 14 ounces of Tomatoes have 2.4 times more Potassium than Canned Peas And Carrots with Liquids.
• While 14 oz of Canned Peas And Carrots Solids and Liquids contain 2.3 times more Calcium, 1.7 times more Copper, 2.8 times more Iron, 1.3 times more Magnesium, 3.1 times more Manganese, 1.9 times more Phosphorus and 3.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Tomatoes and Canned Peas And Carrots with Liquids contain similar levels of Water per 14 ounces.
• 14 ounces of Tomatoes lack sufficient amounts of Calcium and Zinc
• Both Raw Ripe Red Tomatoes as well as Canned Peas And Carrots Solids and Liquids lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Canned Peas And Carrots Solids and Liquids contain 2.2 times more Carbohydrate, 2.8 times more Fiber and 2.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Tomatoes and Canned Peas And Carrots with Liquids offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Tomatoes provide inadequate amounts of Protein
• Both Raw Ripe Red Tomatoes as well as Canned Peas And Carrots Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.