Comparing Nutrients in 1 kilogram Tomatoes VS Cooked Frozen Green Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Frozen Green Peas with Salt	26%	3%	71%

Macro Nutrients

	Tomatoes	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	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	4.7% 0.8g	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	30% 39g	110% 143g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 40.6g	g per day for Men 19-50 years
Fiber	31.6% 12g	118% 45g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	92% 51.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	117% 1050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	200% 240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	117% 1.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	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	34.3% 240mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	215% 3230mg	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	25.5% 945g	21.5% 795g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Cooked Frozen Green Peas with Salt:

• Raw Ripe Red Tomatoes have 1.4 times more Vitamin C and 18 times more Vitamin E than Boiled Frozen Green Peas, drained with Salt.
• While Boiled Frozen Green Peas, drained with Salt contain 2.5 times more Vitamin A, 7.6 times more Vitamin B1, 5.3 times more Vitamin B2, 2.5 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 3 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled Frozen Green Peas, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Cooked Frozen Green Peas with Salt:

• Raw Ripe Red Tomatoes have 2.2 times more Potassium than Boiled Frozen Green Peas, drained with Salt.
• While Boiled Frozen Green Peas, drained with Salt contain 2.4 times more Calcium, 1.8 times more Copper, 5.6 times more Iron, 2 times more Magnesium, 2.4 times more Manganese, 3.2 times more Phosphorus, more Selenium, 64.6 times more Sodium and 3.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled Frozen Green Peas, drained with Salt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Ripe Red Tomatoes have 10.5 times more Fructose than Boiled Frozen Green Peas, drained with Salt.
• While Boiled Frozen Green Peas, drained with Salt contain 4.3 times more Energy, 8 times more Omega 3, 3.7 times more Carbohydrate, 1.7 times more Sugars, 3.8 times more Fiber and 5.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled Frozen Green Peas, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.