Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Canned Green Peas with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Green Peas with Liquids and Salt	20%	7%	73%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	6.12% 7.96g	16% 21g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.85g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	10.7% 5.97g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	34.2% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Green Peas with Liquids and Salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	17% 1.35mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	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	7.94% 55.6mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	6.2% 210mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	24.5% 367mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.57% 169g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Canned Green Peas with Liquids and Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red 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 Cooked Ripe Red Tomatoes vs Canned Green Peas with Liquids and Salt:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.4 times more Vitamin B5, 1.2 times more Vitamin B6, 2.9 times more Vitamin C and 28 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 3.2 times more Vitamin A, 2.1 times more Vitamin B1, 1.9 times more Vitamin B3, 1.8 times more Vitamin B9 and 7.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• 7 ounces of Canned Green Peas with Liquids and Salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Cooked Ripe Red Tomatoes as well as Canned Green Peas Solids and Liquids with Salt have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Ripe Red Tomatoes have 2.1 times more Potassium than Canned Green Peas with Liquids and Salt.
• While 7 oz of Canned Green Peas Solids and Liquids with Salt contain 1.8 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 2.3 times more Phosphorus, 2.6 times more Selenium, 16.8 times more Sodium and 5.1 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Green Peas with Liquids and Salt contain similar levels of Water per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Green Peas Solids and Liquids with Salt contain 3.2 times more Energy, 21.5 times more Omega 3, 2.6 times more Carbohydrate, 1.3 times more Sugars, 4.7 times more Fiber and 3.2 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Canned Green Peas Solids and Liquids with Salt provide inadequate amounts of Omega 6 in seven ounces.