Comparing Nutrients in 300 calories Boiled Green Peas VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Boiled Green Peas: 357g
• Cooked Ripe Red Tomatoes: 1667g

Boiled Green Peas have 4.7 times more energy per 100g than Cooked Ripe Red Tomatoes. It has average energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Boiled Green Peas or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Peas	25%	2%	73%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Green Peas	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	4.24% 0.068g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.72% 0.29g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	51.4% 67g	130g per day for Men 19-50 years
Sugars	29.2% 21g	57.2% 41.5g	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	2% 1.46g	30% 22g	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	% 0.46g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 18.6g	% 0g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	34% 19g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Peas	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	16% 143μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.3% 0.77mg	101% 1.3mg	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	56.3% 225μg	54% 217μg	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	56.3% 50.7mg	422% 380mg	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	3.33% 0.5mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77% 93μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Peas	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	9.64% 96mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	68.7% 0.62mg	139% 1.25mg	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	68.8% 5.5mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	81.5% 1.88mg	76% 1.75mg	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	59.7% 418mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	7.5% 278g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Green Peas vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Green Peas have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 2 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.8 times more Vitamin A, 3.9 times more Vitamin B5, 1.7 times more Vitamin B6, 7.5 times more Vitamin C and 18.7 times more Vitamin E than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Boiled and Drained Green Peas as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Green Peas vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Green Peas have 1.8 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Calcium, 2 times more Copper, 2.1 times more Iron, 3.8 times more Potassium, 17.1 times more Sodium and 5.7 times more Water than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Cooked Ripe Red Tomatoes have similar amounts of Magnesium, Manganese, Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Green Peas have 2 times more Omega 3, 1.7 times more Fiber and 1.2 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.4 times more Omega 6, 2 times more Sugars and 14.9 times more Fructose than Boiled and Drained Green Peas.
• Both Boiled and Drained Green Peas and Cooked Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Green Peas as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.