Comparing Nutrients in 5 ounces Tomato Paste VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Tomato Paste	Split Green Peas	Recommended Dietary Allowance
Energy	4% 116kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	7.14% 1.2g	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	67% 87.4g	130g per day for Men 19-50 years
Sugars	24% 17.3g	6.14% 4.45g	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% 0g	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	% 0.62g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 3.8g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	83% 31.5g	38g per day for Men 19-50 years
Protein	11% 6.12g	58.5% 32.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Split Green 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	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	27.3% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	15.3% 0.2mg	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	5.3% 21.3μg	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	2.83% 2.55mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	18.8% 22.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Split Green Peas	Recommended Dietary Allowance
Calcium	5.1% 51mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	127% 1.15mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	73.3% 1.7mg	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	67.6% 473mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	35.5% 1208mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	27.6% 15μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.33% 12.3g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Tomato Paste have 10.9 times more Vitamin A, 1.5 times more Vitamin B6, 12.2 times more Vitamin C and 35.8 times more Vitamin E than Split Green Peas.
• While 5 oz of Raw Split Green Peas contain 12 times more Vitamin B1, 1.6 times more Vitamin B2, 6.8 times more Vitamin B5 and 1.4 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Split Green Peas provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Split Green Peas have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Tomato Paste as well as Raw Split Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Tomato Paste have 11.8 times more Sodium than Split Green Peas.
• While 5 oz of Raw Split Green Peas contain 1.3 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 3.9 times more Manganese, 4 times more Phosphorus, 2 times more Selenium and 5.5 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Split Green Peas contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 3.9 times more Sugars and more Fructose than Split Green Peas.
• While 5 oz of Raw Split Green Peas contain 4.4 times more Energy, 8.3 times more Fat, 23.3 times more Omega 3, 5.6 times more Omega 6, 3.3 times more Carbohydrate, 5.4 times more Fiber and 5.4 times more Protein than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6