Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Cooked Frozen Podded Peas

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Frozen Podded Peas	26%	6%	68%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	13.8% 18g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	13% 9.57g	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	16% 6.15g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	26.6% 0.35mg	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	6.45% 25.8μg	17.4% 69.5μg	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	50.3% 45.2mg	48.5% 43.7mg	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	7.4% 1.1mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Frozen Podded Peas	Recommended Dietary Allowance
Calcium	2.2% 22mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	20% 0.18mg	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	17% 1.35mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	24% 0.56mg	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	7.94% 55.6mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cooked Frozen Podded Peas per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Cooked Frozen Podded Peas:

• 7 oz of Boiled and Drained Frozen Podded Peas contain 2.8 times more Vitamin A, 1.8 times more Vitamin B1, 5.4 times more Vitamin B2, 6.6 times more Vitamin B5, 2.2 times more Vitamin B6, 2.7 times more Vitamin B9 and 10.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Frozen Podded Peas provide similar amounts of Vitamin B3, Vitamin C and Vitamin E per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Frozen Podded Peas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Cooked Frozen Podded Peas:

• 7 oz of Boiled and Drained Frozen Podded Peas contain 5.4 times more Calcium, 3.5 times more Iron, 3.1 times more Magnesium, 2.7 times more Manganese, 2.1 times more Phosphorus and 3.5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Frozen Podded Peas contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Frozen Podded Peas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Frozen Podded Peas contain 2.2 times more Carbohydrate, 1.9 times more Sugars, 4.4 times more Fiber and 3.7 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Frozen Podded Peas provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.