Comparing Nutrients in 5 ounces Tomato Puree VS Boiled Split Peas

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Tomato Puree	Boiled Split Peas	Recommended Dietary Allowance
Energy	1.86% 54kcal	5.77% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	23% 30g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	5.67% 4.1g	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	4.65% 3.37g	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	% 3.47g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	31% 11.8g	38g per day for Men 19-50 years
Protein	4.18% 2.34g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Boiled Split Peas	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	5.23% 0.068mg	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	3.9% 15.6μg	23% 92μg	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	16.7% 15mg	0.63% 0.57mg	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	18.6% 2.8mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Boiled Split Peas	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	28.5% 0.26mg	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	31.5% 2.52mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	24.4% 0.56mg	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	8.1% 56.7mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	18.3% 622mg	15% 513mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	3.37% 125g	2.66% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Boiled Split Peas per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Puree vs Boiled Split Peas:

• 5 ounces of Tomato Puree have more Vitamin A, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 2.6 times more Vitamin B6, 26.5 times more Vitamin C and 65.7 times more Vitamin E than Boiled Split Peas.
• While 5 oz of Boiled Split Peas contain 7.6 times more Vitamin B1, 1.4 times more Vitamin B5, 5.9 times more Vitamin B9 and 1.5 times more Vitamin K than Canned Tomato Puree.
• 5 ounces of Boiled Split Peas have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Tomato Puree as well as Boiled Split Peas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Puree vs Boiled Split Peas:

• 5 ounces of Tomato Puree have 1.6 times more Copper, 1.4 times more Iron, 1.2 times more Potassium and 1.3 times more Water than Boiled Split Peas.
• While 5 oz of Boiled Split Peas contain 1.6 times more Magnesium, 2.3 times more Manganese, 2.5 times more Phosphorus and 2.8 times more Zinc than Canned Tomato Puree.
• Both Canned Tomato Puree as well as Boiled Split Peas lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Puree have 1.7 times more Sugars than Boiled Split Peas.
• While 5 oz of Boiled Split Peas contain 3.1 times more Energy, 2.3 times more Carbohydrate, 4.4 times more Fiber and 5.1 times more Protein than Canned Tomato Puree.
• 5 ounces of Tomato Puree provide inadequate amounts of Energy
• Both Canned Tomato Puree as well as Boiled Split Peas provide inadequate amounts of Omega 3 and Omega 6 in five ounces.