Comparing Nutrients in 5 ounces Tomatoes VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Tomatoes	Split Green Peas	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	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	0.67% 0.11g	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	4.24% 5.5g	67% 87.4g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	% 0.62g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.8g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	83% 31.5g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	58.5% 32.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Split Green Peas	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	27.3% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	15.3% 0.2mg	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	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	21.6% 19.4mg	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	5.1% 0.77mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	18.8% 22.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Split Green Peas	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	127% 1.15mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	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	4.86% 34mg	67.6% 473mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	35.5% 1208mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	27.6% 15μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	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	3.62% 134g	0.33% 12.3g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 6 times more Vitamin A, 7.6 times more Vitamin C and 4.5 times more Vitamin E than Raw Split Green Peas.
• While Raw Split Green Peas contain 19.4 times more Vitamin B1, 12.8 times more Vitamin B2, 6.1 times more Vitamin B3, 10.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 2 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Split Green Peas have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Split Green Peas have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Ripe Red Tomatoes have 10.9 times more Water than Raw Split Green Peas.
• While Raw Split Green Peas contain 4.6 times more Calcium, 13.7 times more Copper, 17.5 times more Iron, 5.7 times more Magnesium, 10.4 times more Manganese, 13.9 times more Phosphorus, 3.6 times more Potassium, more Selenium and 20.5 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have more Fructose than Raw Split Green Peas.
• While Raw Split Green Peas contain 20.2 times more Energy, 19.5 times more Fat, 14.6 times more Saturated Fat, 54.3 times more Omega 3, 10.7 times more Omega 6, 15.8 times more Carbohydrate, 18.5 times more Fiber and 26.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Split Green Peas have similar amounts of Sugars per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.