Comparing Nutrients in 300 calories Boiled Podded Peas VS Tomatoes in Juice with Salt

Weight per 300 calories

• Boiled Podded Peas: 714g
• Tomatoes in Juice with Salt: 1875g

Boiled Podded Peas have 2.6 times more energy per 100g than Tomatoes in Juice with Salt. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Podded Peas or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Podded Peas	30%	5%	65%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Podded Peas	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.64g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.7% 50.4g	50% 65g	130g per day for Men 19-50 years
Sugars	39.3% 28.5g	66% 48g	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	34% 24.6g	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	% 23.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	52.6% 20g	94% 35.6g	38g per day for Men 19-50 years
Protein	41.7% 23.4g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Podded Peas	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	41.3% 371μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.8% 0.54mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79% 1.03mg	160% 2.1mg	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	51.8% 207μg	37.5% 150μg	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	380% 342mg	263% 236mg	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	18.6% 2.8mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	149% 179μg	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Podded Peas	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.4% 96μg	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	176% 14mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	44.2% 186mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	55.4% 1.28mg	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	56% 393mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	50.4% 1714mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.6mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	17% 635g	48% 1777g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Podded Peas vs Tomatoes in Juice with Salt:

• Boiled and Drained Podded Peas have 2.2 times more Vitamin B5, 1.4 times more Vitamin B9, 1.4 times more Vitamin C and 3.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 11.8 times more Vitamin B1, 1.9 times more Vitamin B2, 3.5 times more Vitamin B3, 2 times more Vitamin B6 and 4 times more Vitamin E than Boiled and Drained Podded Peas.
• Both Boiled and Drained Podded Peas and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin A per 300 kcal.
• Both Boiled and Drained Podded Peas as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Podded Peas vs Tomatoes in Juice with Salt:

• Boiled and Drained Podded Peas have 1.3 times more Iron and 1.2 times more Phosphorus than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.1 times more Calcium, 1.8 times more Copper, 2.1 times more Potassium, 2.6 times more Selenium, 75.5 times more Sodium and 2.8 times more Water than Boiled and Drained Podded Peas.
• Both Boiled and Drained Podded Peas and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Magnesium, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Podded Peas have 1.4 times more Omega 3 and 1.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.9 times more Fat, 3 times more Omega 6, 1.3 times more Carbohydrate, 1.7 times more Sugars and 1.8 times more Fiber than Boiled and Drained Podded Peas.
• Both Boiled and Drained Podded Peas and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Podded Peas as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.