Comparing Nutrients in 5 ounces Tomato Paste VS Frozen Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Tomato Paste	Frozen Podded Peas	Recommended Dietary Allowance
Energy	4% 116kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.77% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	7.85% 10.2g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	11.4% 8.3g	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	% 8.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	11% 6.12g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	12% 108μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	16.8% 0.22mg	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	4.25% 17μg	14% 56.7μg	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	34.5% 31mg	34.6% 31mg	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	40.6% 6.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Frozen Podded Peas	Recommended Dietary Allowance
Calcium	5.1% 51mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	12% 0.11mg	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	53% 4.22mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	14.5% 0.33mg	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	17% 118mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Frozen Podded Peas per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Frozen Podded Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Frozen Podded Peas:

• 5 ounces of Tomato Paste have 10.9 times more Vitamin A, 1.5 times more Vitamin B2, 6.2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Frozen Podded Peas.
• While 5 oz of Frozen Podded Peas contain 5.1 times more Vitamin B5 and 3.3 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Frozen Podded Peas provide similar amounts of Vitamin B1 and Vitamin C per five ounces.
• 5 ounces of Frozen Podded Peas have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Frozen Podded Peas:

• 5 ounces of Tomato Paste have 4.8 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 5.3 times more Potassium, 7.6 times more Selenium, 14.8 times more Sodium and 1.5 times more Zinc than Frozen Podded Peas.
• While 5 oz of Frozen Podded Peas contain 1.4 times more Calcium than Canned Tomato Paste.
• 5 ounces of Frozen Podded Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 2 times more Energy, 2.6 times more Carbohydrate, 1.3 times more Fiber and 1.5 times more Protein than Frozen Podded Peas.
• 5 ounces of Frozen Podded Peas provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Frozen Podded Peas provide inadequate amounts of Omega 3 and Omega 6 in five ounces.