Comparing Nutrients in 500 calories Canned Peas And Onions with Liquids VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Canned Peas And Onions with Liquids: 980g
• Cooked Ripe Red Tomatoes: 2778g

Canned Peas And Onions with Liquids have 2.8 times more energy per 100g than Cooked Ripe Red Tomatoes. It has low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Canned Peas And Onions with Liquids or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Peas And Onions with Liquids	26%	7%	67%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Canned Peas And Onions with Liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.84% 3.73g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	8.36% 1.42g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.6% 84g	85.7% 111g	130g per day for Men 19-50 years
Sugars	NA	95% 69g	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	50% 36.4g	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	% 32.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	59.3% 22.5g	51% 19.4g	38g per day for Men 19-50 years
Protein	57.4% 32g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Canned Peas And Onions with Liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	8.7% 78.4μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.8% 0.69mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.4% 12.5mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	169% 2.2mg	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	66% 265μg	90% 361μg	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	32.7% 29.4mg	704% 633mg	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	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas And Onions with Liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	16.7% 167mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	231% 2.1mg	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	107% 8.53mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	127% 2.9mg	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	71.4% 500mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	7.13% 3.92μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	289% 4333mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	51.7% 5.7mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	23% 847g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Peas And Onions with Liquids vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 8.5 times more Vitamin A, 2.3 times more Vitamin B5, 1.4 times more Vitamin B9 and 21.5 times more Vitamin C than Canned Peas And Onions Solids and Liquids.
• Both Canned Peas And Onions Solids and Liquids and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Canned Peas And Onions Solids and Liquids as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Peas And Onions with Liquids vs Cooked Ripe Red Tomatoes:

• Canned Peas And Onions Solids and Liquids have 14.2 times more Sodium and 1.5 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Calcium, 2.1 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 1.6 times more Phosphorus, 6.4 times more Potassium, 3.5 times more Selenium and 3.1 times more Water than Canned Peas And Onions Solids and Liquids.
• Both Canned Peas And Onions Solids and Liquids and Cooked Ripe Red Tomatoes have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Peas And Onions Solids and Liquids have 5.3 times more Omega 3, 1.2 times more Omega 6 and 1.2 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Carbohydrate than Canned Peas And Onions Solids and Liquids.
• Both Canned Peas And Onions Solids and Liquids and Cooked Ripe Red Tomatoes have similar amounts of Energy and Fiber per 500 kcal.
• Both Canned Peas And Onions Solids and Liquids as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.