Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Cooked Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cooked Frozen Green Peas	26%	3%	71%

Macro Nutrients

	Stewed Canned Tomatoes	Cooked Frozen Green Peas	Recommended Dietary Allowance
Energy	8.97% 260kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	110% 143g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	60.7% 44g	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	26% 19g	1.8% 1.3g	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	% 16.3g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 40.6g	g per day for Men 19-50 years
Fiber	26.3% 10g	118% 45g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	92% 51.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	10% 90μg	117% 1050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	87% 1.13mg	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	12.5% 50μg	148% 590μg	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	87.8% 79mg	110% 99mg	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	55.3% 8.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	200% 240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked Frozen Green Peas	Recommended Dietary Allowance
Calcium	34% 340mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	117% 1.05mg	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	166% 13.3mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	121% 2.8mg	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	28.6% 200mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	24.7% 915g	21.5% 795g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cooked Frozen Green Peas per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes versus 1 kg of Cooked Frozen Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Cooked Frozen Green Peas:

• 1 kilogram of Stewed Canned Tomatoes has 27.7 times more Vitamin E than Cooked Frozen Green Peas.
• While 1 kg of Boiled and Drained Frozen Green Peas contains 11.7 times more Vitamin A, 6.2 times more Vitamin B1, 2.9 times more Vitamin B2, 2.1 times more Vitamin B3, 6.6 times more Vitamin B6, 11.8 times more Vitamin B9, 1.3 times more Vitamin C and 10 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Frozen Green Peas provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 1 kilogram of Cooked Frozen Green Peas have insufficient amounts of Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Frozen Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Cooked Frozen Green Peas:

• 1 kilogram of Stewed Canned Tomatoes has 1.4 times more Calcium, 1.9 times more Potassium and 3.1 times more Sodium than Cooked Frozen Green Peas.
• While 1 kg of Boiled and Drained Frozen Green Peas contains 1.8 times more Magnesium, 4.7 times more Manganese, 3.9 times more Phosphorus and 3.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Frozen Green Peas contain similar levels of Copper, Iron and Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Frozen Green Peas lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 14.5 times more Fructose than Cooked Frozen Green Peas.
• While 1 kg of Boiled and Drained Frozen Green Peas contains 3 times more Energy, 2.3 times more Carbohydrate, 1.3 times more Sugars, 4.5 times more Fiber and 5.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Frozen Green Peas provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.