Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Stewed Canned Tomatoes	Split Green Peas	Recommended Dietary Allowance
Energy	1.27% 37kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	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	6.75% 8.77g	67% 87.4g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	% 0.62g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 3.8g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	83% 31.5g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	58.5% 32.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Split Green Peas	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	27.3% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	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	1.77% 7.1μg	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	12.4% 11mg	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	7.84% 1.18mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	18.8% 22.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Split Green Peas	Recommended Dietary Allowance
Calcium	4.8% 48mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	23.6% 1.9mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	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	4.05% 28.3mg	67.6% 473mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	35.5% 1208mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	27.6% 15μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	45% 4.95mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Split Green Peas per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Split Green Peas:

• 5 ounces of Stewed Canned Tomatoes have 4.4 times more Vitamin C and 6.9 times more Vitamin E than Split Green Peas.
• While 5 oz of Raw Split Green Peas contain 15.6 times more Vitamin B1, 7 times more Vitamin B2, 5.1 times more Vitamin B3, 8.4 times more Vitamin B5, 8.2 times more Vitamin B6, 3 times more Vitamin B9 and 6.6 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Split Green Peas have insufficient amounts of Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Split Green Peas:

• 5 ounces of Stewed Canned Tomatoes have 44.2 times more Sodium and 10.5 times more Water than Split Green Peas.
• While 5 oz of Raw Split Green Peas contain 1.4 times more Calcium, 7.2 times more Copper, 3.6 times more Iron, 5.3 times more Magnesium, 20.2 times more Manganese, 16.7 times more Phosphorus, 4.1 times more Potassium, 17.8 times more Selenium and 20.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have more Fructose than Split Green Peas.
• While 5 oz of Raw Split Green Peas contain 14 times more Energy, 20.5 times more Fat, 54.3 times more Omega 3, 11.6 times more Omega 6, 10 times more Carbohydrate, 22.2 times more Fiber and 25.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Split Green Peas offer comparable quantities of Sugars per five ounces.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein