Comparing Nutrients in 500 calories Canned Green Peas VS Tomatoes

Weight per 500 calories

• Canned Green Peas: 725g
• Tomatoes: 2778g

Canned Green Peas have 3.8 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Canned Green Peas or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas	25%	4%	71%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Green Peas	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	83% 108g	130g per day for Men 19-50 years
Sugars	41.6% 30g	101% 73g	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	1.3% 0.94g	52.5% 38g	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	% 0.8g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 27.8g	% 0g	g per day for Men 19-50 years
Fiber	78% 29.7g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	57% 32g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas	Tomatoes	Recommended Dietary Allowance
Vitamin A	21.7% 196μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	79.7% 319μg	104% 417μg	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	77.3% 69.6mg	423% 381mg	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	1.45% 0.22mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas	Tomatoes	Recommended Dietary Allowance
Calcium	14.5% 145mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	86% 6.9mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	138% 3.17mg	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	69.4% 486mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.97% 14.5mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.14mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	16% 592g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Green Peas vs Tomatoes:

• Raw Ripe Red Tomatoes contain 6 times more Vitamin A, 3.1 times more Vitamin B3, 2.7 times more Vitamin B5, 4.8 times more Vitamin B6, 1.3 times more Vitamin B9, 5.5 times more Vitamin C, 69 times more Vitamin E and 1.4 times more Vitamin K than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Canned Green Peas Solids as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Green Peas vs Tomatoes:

• Canned Green Peas Solids have more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Calcium, 2.8 times more Copper, 2.5 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 5.3 times more Potassium, 9.6 times more Sodium and 4.4 times more Water than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Raw Ripe Red Tomatoes have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Green Peas Solids have 2.7 times more Omega 3 and 1.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Fat, 2.3 times more Omega 6, 2.4 times more Sugars and 40.4 times more Fructose than Canned Green Peas Solids.
• Both Canned Green Peas Solids and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Canned Green Peas Solids as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.