Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Boiled Split Peas

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled Split Peas	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	5.77% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.95% 5.13g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	31% 11.8g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled Split Peas	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	NA	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Boiled Split Peas	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	4.6% 0.37mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	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	2.83% 20mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	15% 513mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	3.6% 134g	2.66% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Boiled Split Peas per 5 oz

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

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 2.1 times more Vitamin B6 and 15.5 times more Vitamin C than Boiled Split Peas.
• While 5 oz of Boiled Split Peas contain 5.6 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B3, 4 times more Vitamin B5 and 7.2 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 5 ounces of Boiled Split Peas have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled Split Peas have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Boiled Split Peas:

• 5 ounces of Canned Tomatoes with Green Chilies have 1.4 times more Calcium, 200.5 times more Sodium and 1.4 times more Water than Boiled Split Peas.
• While 5 oz of Boiled Split Peas contain 2 times more Copper, 5 times more Iron, 3.3 times more Magnesium, 3 times more Manganese, 7.1 times more Phosphorus, 3.4 times more Potassium and 7.7 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 5 ounces of Boiled Split Peas lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled Split Peas lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Split Peas contain 7.9 times more Energy, 5.8 times more Carbohydrate and 12.1 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled Split Peas provide inadequate amounts of Omega 3 and Omega 6 in five ounces.