Comparing Nutrients in 5 ounces Canned Green Peas with Liquids VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Canned Green Peas with Liquids	23%	5%	72%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Canned Green Peas with Liquids	Tomato Puree	Recommended Dietary Allowance
Energy	2.6% 75kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 14g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	9.44% 6.85g	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	0.2% 0.14g	4.65% 3.37g	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	% 0.11g	% 3.47g	g per day for Men 19-50 years
Sucrose	% 4.2g	% 0g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	8.07% 4.52g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Canned Green Peas with Liquids	Tomato Puree	Recommended Dietary Allowance
Vitamin A	11.3% 102μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.96% 0.1mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.46% 1.2mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	13.7% 0.18mg	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	10.3% 41μg	3.9% 15.6μg	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	15.4% 14mg	16.7% 15mg	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	0.19% 0.028mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.5% 23.4μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Peas with Liquids	Tomato Puree	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	45.2% 0.41mg	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	18% 1.45mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.37mg	10.4% 0.24mg	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	10.7% 75mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	18.3% 622mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Peas with Liquids VS Tomato Puree per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Green Peas with Liquids versus 5 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Green Peas with Liquids vs Tomato Puree:

• 5 ounces of Canned Green Peas with Liquids have 2.8 times more Vitamin A, 4.4 times more Vitamin B1, 2.6 times more Vitamin B9 and 4.9 times more Vitamin K than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 1.7 times more Vitamin B3, 4.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 98.5 times more Vitamin E than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas with Liquids and Tomato Puree provide similar amounts of Vitamin B2 and Vitamin C per five ounces.
• 5 ounces of Canned Green Peas with Liquids have insufficient amounts of Vitamin B5 and Vitamin E
• Both Canned Green Peas Solids and Liquids as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Green Peas with Liquids vs Tomato Puree:

• 5 ounces of Canned Green Peas with Liquids have 1.6 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Selenium and 1.9 times more Zinc than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 2.7 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium and 4.4 times more Potassium than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas with Liquids and Tomato Puree contain similar levels of Water per five ounces.
• 5 ounces of Tomato Puree lack sufficient amounts of Selenium
• Both Canned Green Peas Solids and Liquids as well as Canned Tomato Puree lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Green Peas with Liquids have 1.7 times more Fiber and 1.9 times more Protein than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 1.5 times more Sugars and 23.8 times more Fructose than Canned Green Peas Solids and Liquids.
• Both Canned Green Peas with Liquids and Tomato Puree offer comparable quantities of Carbohydrate per five ounces.
• Both Canned Green Peas Solids and Liquids as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.