Comparing Nutrients in 7 ounces Tomato Juice with Salt VS Cooked Frozen Green Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Cooked Frozen Green Peas with Salt	26%	3%	71%

Macro Nutrients

	Tomato Juice with Salt	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	12% 8.73g	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	3.64% 2.64g	0.36% 0.26g	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	% 2.5g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.06g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	3% 1.7g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	23% 208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.35% 1.34mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	17.2% 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	9.92% 39.7μg	29.3% 117μg	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	155% 139mg	22% 19.6mg	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	4.23% 0.64mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	39.7% 47.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Cooked Frozen Green Peas with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.7μg	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	9.67% 0.77mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	24% 0.55mg	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	5.4% 37.7mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	42.7% 641mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.26% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Cooked Frozen Green Peas with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Juice with Salt vs Cooked Frozen Green Peas with Salt:

• 7 ounces of Tomato Juice with Salt have 7.1 times more Vitamin C and 10.7 times more Vitamin E than Cooked Frozen Green Peas with Salt.
• While 7 oz of Boiled Frozen Green Peas, drained with Salt contain 4.6 times more Vitamin A, 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.6 times more Vitamin B6, 3 times more Vitamin B9 and 10.4 times more Vitamin K than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 7 ounces of Cooked Frozen Green Peas with Salt have insufficient amounts of Vitamin E
• Both Canned Tomato Juice with Salt as well as Boiled Frozen Green Peas, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Juice with Salt vs Cooked Frozen Green Peas with Salt:

• 7 ounces of Tomato Juice with Salt have 2 times more Potassium than Cooked Frozen Green Peas with Salt.
• While 7 oz of Boiled Frozen Green Peas, drained with Salt contain 2.4 times more Calcium, 2.5 times more Copper, 3.9 times more Iron, 2 times more Magnesium, 4.1 times more Manganese, 4.1 times more Phosphorus, 1.3 times more Sodium and 6.1 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cooked Frozen Green Peas with Salt contain similar levels of Water per seven ounces.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Canned Tomato Juice with Salt as well as Boiled Frozen Green Peas, drained with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Frozen Green Peas, drained with Salt contain 4.6 times more Energy, 4 times more Carbohydrate, 1.7 times more Sugars, 11.3 times more Fiber and 6.1 times more Protein than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Boiled Frozen Green Peas, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.