Comparing Nutrients in 5 ounces Tomato Paste VS Canned Green Peas

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Canned Green Peas	25%	4%	71%

Macro Nutrients

	Tomato Paste	Canned Green Peas	Recommended Dietary Allowance
Energy	4% 116kcal	3.37% 98kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	1.1% 0.19g	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	13.7% 18g	130g per day for Men 19-50 years
Sugars	24% 17.3g	8.13% 5.9g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 5.43g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	11% 6.12g	11% 6.27g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Canned Green Peas	Recommended Dietary Allowance
Vitamin A	12% 108μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	3.63% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	6.98% 0.091mg	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	15.6% 62.4μg	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	15% 13.6mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	25.3% 30.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Canned Green Peas	Recommended Dietary Allowance
Calcium	5.1% 51mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	13% 0.12mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	18.7% 0.43mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.13% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Canned Green Peas per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Paste vs Canned Green Peas:

• 5 ounces of Tomato Paste have 2.8 times more Vitamin A, 2 times more Vitamin B2, 4.2 times more Vitamin B3, 3.4 times more Vitamin B6, 2.3 times more Vitamin C and 143.3 times more Vitamin E than Canned Green Peas.
• While 5 oz of Canned Green Peas Solids contain 2 times more Vitamin B1, 3.7 times more Vitamin B9 and 1.9 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Canned Green Peas provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Canned Green Peas have insufficient amounts of Vitamin E
• Both Canned Tomato Paste as well as Canned Green Peas Solids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Canned Green Peas:

• 5 ounces of Tomato Paste have 1.8 times more Calcium, 4.5 times more Copper, 3.1 times more Iron, 2.5 times more Magnesium, 1.2 times more Phosphorus, 5.9 times more Potassium, 3.1 times more Selenium and 29.5 times more Sodium than Canned Green Peas.
• Both Tomato Paste and Canned Green Peas contain similar levels of Manganese and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 1.5 times more Carbohydrate, 2.9 times more Sugars and 45 times more Fructose than Canned Green Peas.
• Both Tomato Paste and Canned Green Peas offer comparable quantities of Energy, Fiber and Protein per five ounces.
• Both Canned Tomato Paste as well as Canned Green Peas Solids provide inadequate amounts of Omega 3 and Omega 6 in five ounces.