Comparing Nutrients in 7 ounces Frozen Podded Peas VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Podded Peas	26%	6%	68%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Frozen Podded Peas	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	NA	6.98% 5.06g	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	3.6% 2.6g	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	% 2.46g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16% 6.15g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Podded Peas	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	17% 0.22mg	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	20% 79.4μg	3.97% 16μg	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	48.5% 43.7mg	27.8% 25mg	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	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Podded Peas	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	49.6% 3.97mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	5.87% 0.13mg	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	14.5% 101mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.8% 177g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Podded Peas VS Tomatoes in Juice with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Podded Peas versus 7 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Podded Peas vs Tomatoes in Juice with Salt:

• 7 ounces of Frozen Podded Peas have 1.8 times more Vitamin B2, 6.2 times more Vitamin B5, 1.4 times more Vitamin B6, 5 times more Vitamin B9 and 1.7 times more Vitamin C than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.9 times more Vitamin A, 9.6 times more Vitamin B1 and 1.4 times more Vitamin B3 than Frozen Podded Peas.
• 7 ounces of Frozen Podded Peas have insufficient amounts of Vitamin A
• Both Frozen Podded Peas as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Podded Peas vs Tomatoes in Juice with Salt:

• 7 ounces of Frozen Podded Peas have 1.5 times more Calcium, 1.5 times more Copper, 3.5 times more Iron, 2.3 times more Magnesium, 3.5 times more Manganese, 3 times more Phosphorus and 3.4 times more Zinc than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 28.8 times more Sodium than Frozen Podded Peas.
• Both Frozen Podded Peas and Tomatoes in Juice with Salt contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Frozen Podded Peas as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Podded Peas have 2.1 times more Carbohydrate, 1.6 times more Fiber and 3.5 times more Protein than Tomatoes in Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Protein
• Both Frozen Podded Peas as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.