Comparing Nutrients in 500 calories Cooked Frozen Green Peas VS Tomatoes

Weight per 500 calories

• Cooked Frozen Green Peas: 641g
• Tomatoes: 2778g

Cooked Frozen Green Peas have 4.3 times more energy per 100g than Tomatoes. It has average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Frozen Green Peas	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	9.6% 0.15g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	3.96% 0.67g	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	70.3% 91g	83% 108g	130g per day for Men 19-50 years
Sugars	39% 28.2g	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	1.15% 0.83g	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	% 0.71g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 26g	% 0g	g per day for Men 19-50 years
Fiber	76% 29g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	59% 33g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Tomatoes	Recommended Dietary Allowance
Vitamin A	74.8% 673μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.3% 0.64mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.7% 0.72mg	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	95% 378μg	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	70.5% 63.5mg	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	1.3% 0.19mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 154μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Tomatoes	Recommended Dietary Allowance
Calcium	15.4% 154mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	74.8% 0.67mg	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	122% 9.74mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	33.6% 141mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	77.8% 1.8mg	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	70.5% 494mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	20.7% 705mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	30.8% 462mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	13.8% 510g	71% 2626g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Green Peas have 1.8 times more Vitamin B1 and 1.2 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Vitamin A, 1.7 times more Vitamin B3, 2.7 times more Vitamin B5, 3.1 times more Vitamin B6, 6 times more Vitamin C, 78 times more Vitamin E and 1.4 times more Vitamin K than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 500 kcal.
• Both Boiled and Drained Frozen Green Peas 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 Cooked Frozen Green Peas vs Tomatoes:

• Boiled and Drained Frozen Green Peas have 1.3 times more Iron, more Selenium and 3.3 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Calcium, 2.4 times more Copper, 2.2 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus, 9.3 times more Potassium and 5.2 times more Water than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Raw Ripe Red Tomatoes have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Green Peas have 1.8 times more Omega 3 and 1.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.2 times more Fat, 3.3 times more Omega 6, 2.6 times more Sugars and 45.7 times more Fructose than Boiled and Drained Frozen Green Peas.
• Both Boiled and Drained Frozen Green Peas and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained Frozen Green Peas as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.