Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Canned Green Peas with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Canned Green Peas with Liquids and Salt	20%	7%	73%

Macro Nutrients

	Stewed Canned Tomatoes	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	2.14% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	16% 21g	130g per day for Men 19-50 years
Sugars	9.63% 7g	8.76% 6.35g	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	5.15% 3.73g	0.27% 0.2g	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	% 3.23g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 5.85g	g per day for Men 19-50 years
Fiber	5.22% 2g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	10.7% 5.97g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	9.92% 0.13mg	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	2.5% 9.92μg	12% 47.6μg	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	17.4% 15.7mg	17% 15.5mg	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	11% 1.65mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	34.2% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	22% 0.2mg	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	33% 2.64mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	18.2% 0.42mg	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	5.67% 39.7mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	6.2% 210mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	24.5% 367mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.57% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Canned Green Peas with Liquids and Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes versus 7 oz of Canned Green Peas with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Canned Green Peas with Liquids and Salt:

• 7 ounces of Stewed Canned Tomatoes have 1.5 times more Vitamin B2, 1.3 times more Vitamin B5 and 41.5 times more Vitamin E than Canned Green Peas with Liquids and Salt.
• While 7 oz of Canned Green Peas Solids and Liquids with Salt contain 8.4 times more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B3, 3.8 times more Vitamin B6, 4.8 times more Vitamin B9 and 8.6 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Green Peas with Liquids and Salt provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 7 ounces of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Green Peas Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Canned Green Peas with Liquids and Salt:

• 7 ounces of Stewed Canned Tomatoes have 1.7 times more Calcium and 2 times more Potassium than Canned Green Peas with Liquids and Salt.
• While 7 oz of Canned Green Peas Solids and Liquids with Salt contain 1.6 times more Magnesium, 3.6 times more Manganese, 3.2 times more Phosphorus, 2.2 times more Selenium and 4.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Green Peas with Liquids and Salt contain similar levels of Copper, Iron, Sodium and Water per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 18.8 times more Fructose than Canned Green Peas with Liquids and Salt.
• While 7 oz of Canned Green Peas Solids and Liquids with Salt contain 2.2 times more Energy, 14.3 times more Omega 3, 1.7 times more Carbohydrate, 3.3 times more Fiber and 3.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Green Peas with Liquids and Salt offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Green Peas Solids and Liquids with Salt provide inadequate amounts of Omega 6 in seven ounces.