Comparing Nutrients in 300 calories Canned Tomatoes with Green Chilies VS Frozen Podded Peas

Weight per 300 calories

• Canned Tomatoes with Green Chilies: 2000g
• Frozen Podded Peas: 714g

Frozen Podded Peas have 2.8 times more energy per unit of mass than Canned Red Ripe Tomatoes with Green Chilies, which is low in comparison to other foods. Canned Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Tomatoes with Green Chilies or Frozen Podded Peas?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Frozen Podded Peas	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	4.75% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	39.6% 51.4g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	58.3% 22g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	35.7% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	103% 5.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	84.6% 1.1mg	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	45% 180μg	71.4% 286μg	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	138% 124mg	175% 157mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Frozen Podded Peas	Recommended Dietary Allowance
Calcium	40% 400mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	60.3% 0.54mg	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	65% 5.2mg	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	73% 1.68mg	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	40% 280mg	52% 364mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	40.3% 1371mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	535% 8020mg	1.9% 28.6mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	51% 1885g	17.2% 638g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Frozen Podded Peas Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Tomatoes with Green Chilies or Frozen Podded Peas?

Lets compare vitamin content per 300 calories of Canned Tomatoes with Green Chilies vs Frozen Podded Peas:

• 300 calories of Canned Tomatoes with Green Chilies have 8 times more Vitamin A, 1.6 times more Vitamin B1, 3.6 times more Vitamin B3 and 1.9 times more Vitamin B6 than Frozen Podded Peas.
• While 300 kcal of Frozen Podded Peas contain 1.9 times more Vitamin B2, 1.7 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 300 calories of Frozen Podded Peas have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Tomatoes with Green Chilies vs Frozen Podded Peas:

• 300 calories of Canned Tomatoes with Green Chilies have 3.3 times more Copper, 1.3 times more Magnesium, 1.6 times more Manganese, 1.6 times more Potassium, 1.6 times more Selenium, 280.7 times more Sodium and 3 times more Water than Frozen Podded Peas.
• While 300 kcal of Frozen Podded Peas contain 2.7 times more Iron and 1.3 times more Phosphorus than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Frozen Podded Peas contain similar levels of Calcium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Tomatoes with Green Chilies have 1.4 times more Carbohydrate than Frozen Podded Peas.
• While 300 kcal of Frozen Podded Peas contain 7.1 times more Omega 3 and 1.4 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Frozen Podded Peas offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Frozen Podded Peas provide inadequate amounts of Omega 6 in 300 calories.