Comparing Nutrients in 100 grams Tomatoes VS Boiled Sprouted Peas

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Sprouted Peas	28%	5%	67%

Macro Nutrients

	Tomatoes	Boiled Sprouted Peas	Recommended Dietary Allowance
Energy	0.62% 18kcal	3.38% 98kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	1.15% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	13% 17g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	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	1.9% 1.37g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	NA	38g per day for Men 19-50 years
Protein	1.57% 0.88g	12.6% 7.05g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Sprouted Peas	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	9.85% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	9% 36μg	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	15.2% 13.7mg	7.33% 6.6mg	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	3.6% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Sprouted Peas	Recommended Dietary Allowance
Calcium	1% 10mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	2.22% 0.02mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	14% 0.33mg	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	3.43% 24mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	7.9% 268mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	2.55% 95g	2% 74.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Boiled Sprouted Peas:

• Raw Ripe Red Tomatoes have 8.4 times more Vitamin A and 2.1 times more Vitamin C than Boiled and Drained Sprouted Peas.
• While Boiled and Drained Sprouted Peas contain 5.8 times more Vitamin B1, 15 times more Vitamin B2, 1.8 times more Vitamin B3, 7.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Sprouted Peas have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Boiled Sprouted Peas:

• Raw Ripe Red Tomatoes have 3 times more Copper and 1.3 times more Water than Boiled and Drained Sprouted Peas.
• While Boiled and Drained Sprouted Peas contain 2.6 times more Calcium, 6.2 times more Iron, 3.7 times more Magnesium, 2.9 times more Manganese, more Selenium and 4.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Sprouted Peas have similar amounts of Phosphorus and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Sprouted Peas contain 5.4 times more Energy, 15 times more Omega 3, 2.4 times more Omega 6, 4.4 times more Carbohydrate and 8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Sprouted Peas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.