Comparing Nutrients in 300 calories Frozen Podded Peas VS Tomato Puree

Weight per 300 calories

• Frozen Podded Peas: 714g
• Tomato Puree: 790g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Frozen Podded Peas or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Frozen Podded Peas	26%	6%	68%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Frozen Podded Peas	Tomato Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	4.75% 0.81g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.4g	54.5% 71g	130g per day for Men 19-50 years
Sugars	NA	52.6% 38g	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	26% 18.8g	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	% 19.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	58.3% 22g	39.5% 15g	38g per day for Men 19-50 years
Protein	35.7% 20g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Podded Peas	Tomato Puree	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	23% 205μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	72.3% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.14mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	76.5% 0.99mg	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	71.4% 286μg	21.7% 87μg	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	175% 157mg	93% 83.7mg	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	NA	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.4% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Podded Peas	Tomato Puree	Recommended Dietary Allowance
Calcium	35.7% 357mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	60.3% 0.54mg	252% 2.27mg	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	179% 14.3mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	43.2% 182mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	58% 1.33mg	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	52% 364mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	40.3% 1371mg	102% 3466mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.6mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	26% 2.84mg	11mg per day for Men 19-50 years
Water	17.2% 638g	18.8% 694g	3700g per day for Men 19-50 years

Frozen Podded Peas VS Tomato Puree Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Podded Peas or Tomato Puree?

Lets compare vitamin content per 300 calories of Frozen Podded Peas vs Tomato Puree:

• 300 calories of Frozen Podded Peas have 2.2 times more Vitamin B1, 1.5 times more Vitamin B5, 3.3 times more Vitamin B9 and 1.9 times more Vitamin C than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 4.1 times more Vitamin A and 3.2 times more Vitamin B3 than Frozen Podded Peas.
• Both Frozen Podded Peas and Tomato Puree provide similar amounts of Vitamin B2 and Vitamin B6 per 300 calories.
• 300 calories of Frozen Podded Peas have insufficient amounts of Vitamin A
• Both Frozen Podded Peas as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Podded Peas vs Tomato Puree:

• 300 calories of Frozen Podded Peas have 2.5 times more Calcium and 1.3 times more Manganese than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 4.2 times more Copper, 2.5 times more Potassium and 7.7 times more Sodium than Frozen Podded Peas.
• Both Frozen Podded Peas and Tomato Puree contain similar levels of Iron, Magnesium, Phosphorus, Selenium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Podded Peas have 4.5 times more Omega 3, 1.5 times more Fiber and 1.5 times more Protein than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 1.4 times more Carbohydrate than Frozen Podded Peas.
• Both Frozen Podded Peas and Tomato Puree offer comparable quantities of Energy per 300 calories.
• 300 calories of Tomato Puree provide inadequate amounts of Omega 3
• Both Frozen Podded Peas as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in 300 calories.