Comparing Nutrients in 14 ounces Dry-roasted Peanuts VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Dry-roasted Peanuts	Tomato Paste	Recommended Dietary Allowance
Energy	80.3% 2330kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	203% 197g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	96% 30.7g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	57.7% 75g	130g per day for Men 19-50 years
Sugars	27% 19.4g	66.7% 48.3g	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	0% 0g	32% 23.2g	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	% 0g	% 23g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 1.2g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	43% 16.3g	38g per day for Men 19-50 years
Protein	173% 97g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	66% 0.86mg	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	96% 385μg	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	0% 0mg	97% 87mg	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	130% 19.6mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Tomato Paste	Recommended Dietary Allowance
Calcium	23% 230mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	161% 1.45mg	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	78.4% 6.27mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	308% 7.1mg	52% 1.2mg	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	206% 1441mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	74% 2516mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry-roasted Peanuts VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Dry-roasted Peanuts versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dry-roasted Peanuts vs Tomato Paste:

• 14 ounces of Dry-roasted Peanuts have 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 4.7 times more Vitamin B3, 7.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 8.1 times more Vitamin B9 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain more Vitamin A, more Vitamin C and more Vitamin K than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Tomato Paste provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Dry-roasted Peanuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dry-roasted Peanuts, no salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dry-roasted Peanuts vs Tomato Paste:

• 14 ounces of Dry-roasted Peanuts have 1.6 times more Calcium, 4.2 times more Magnesium, 5.9 times more Manganese, 4.4 times more Phosphorus, 1.8 times more Selenium and 4.4 times more Zinc than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 1.9 times more Iron, 1.6 times more Potassium and 9.8 times more Sodium than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Tomato Paste contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry-roasted Peanuts have 7.2 times more Energy, 105.7 times more Fat, 77.2 times more Saturated Fat, 63.9 times more Omega 6, 2 times more Fiber and 5.6 times more Protein than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 2.5 times more Sugars and more Fructose than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Tomato Paste offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both Dry-roasted Peanuts, no salt as well as Canned Tomato Paste provide inadequate amounts of Omega 3 in 14 ounces.