Comparing Nutrients in 7 ounces Tomatoes VS Seasoned Canned Green Peas with Liquids

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Seasoned Canned Green Peas with Liquids	24%	5%	71%

Macro Nutrients

	Tomatoes	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	14% 18.4g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	NA	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	8.56% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	14.4% 57.5μg	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	30.2% 27mg	25.4% 23mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Seasoned Canned Green Peas with Liquids	Recommended Dietary Allowance
Calcium	2% 20mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	23% 0.53mg	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	6.8% 47.6mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	33.6% 504mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.64% 172g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.9 times more Vitamin A than Seasoned Canned Green Peas with Liquids.
• While Seasoned Canned Green Peas with Liquids contain 2.6 times more Vitamin B1, 3.7 times more Vitamin B2 and 1.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Seasoned Canned Green Peas with Liquids have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Seasoned Canned Green Peas with Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Seasoned Canned Green Peas with Liquids:

• Raw Ripe Red Tomatoes have 1.9 times more Potassium than Seasoned Canned Green Peas with Liquids.
• While Seasoned Canned Green Peas with Liquids contain 1.5 times more Calcium, 1.7 times more Copper, 4.4 times more Iron, 1.4 times more Magnesium, 2.4 times more Manganese, 2.3 times more Phosphorus, more Selenium, 50.8 times more Sodium and 3.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Seasoned Canned Green Peas with Liquids have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Seasoned Canned Green Peas with Liquids contain 2.8 times more Energy, 8 times more Omega 3, 2.4 times more Carbohydrate, 1.7 times more Fiber and 3.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Seasoned Canned Green Peas with Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.