Comparing Nutrients in 5 ounces Tomatoes VS Seasoned Canned Green Peas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Seasoned Canned Green Peas with Liquids	24%	5%	71%

Macro Nutrients

	Tomatoes	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	10% 13g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	NA	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	2.68% 1.94g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	7.82% 4.38g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	6.1% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	10.3% 41μg	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	21.6% 19.4mg	18% 16.3mg	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	5.1% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	16.5% 0.38mg	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	4.86% 34mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.3% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Seasoned Canned Green Peas with Liquids:

• Raw Ripe Red Tomatoes have 1.9 times more Vitamin A than Seasoned Canned Green Peas with Liquids.
• While Seasoned Canned Green Peas with Liquids contain 2.6 times more Vitamin B1, 3.7 times more Vitamin B2 and 1.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Seasoned Canned Green Peas with Liquids have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Seasoned Canned Green Peas with Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Seasoned Canned Green Peas with Liquids:

• Raw Ripe Red Tomatoes have 1.9 times more Potassium than Seasoned Canned Green Peas with Liquids.
• While Seasoned Canned Green Peas with Liquids contain 1.5 times more Calcium, 1.7 times more Copper, 4.4 times more Iron, 1.4 times more Magnesium, 2.4 times more Manganese, 2.3 times more Phosphorus, more Selenium, 50.8 times more Sodium and 3.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Seasoned Canned Green Peas with Liquids have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Seasoned Canned Green Peas with Liquids contain 2.8 times more Energy, 8 times more Omega 3, 2.4 times more Carbohydrate, 1.7 times more Fiber and 3.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Seasoned Canned Green Peas with Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.