Comparing Nutrients in 14 ounces Tomato Paste VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Tomato Paste	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	11.2% 325kcal	82% 2377kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	107% 34.4g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	353% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	23% 16.6g	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	32% 23.2g	0.44% 0.32g	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	% 23g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 16g	g per day for Men 19-50 years
Fiber	43% 16.3g	98% 37.3g	38g per day for Men 19-50 years
Protein	30.6% 17g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	343% 55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	141% 1.83mg	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	12% 47.6μg	119% 476μg	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	97% 87mg	3.53% 3.18mg	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	114% 17mg	184% 27.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	14.3% 143mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	235% 2.1mg	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	148% 12mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	166% 699mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	318% 7.32mg	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	47% 329mg	225% 1576mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	84.7% 2881mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	84.7% 1270mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	118% 13mg	11mg per day for Men 19-50 years
Water	7.9% 292g	0.16% 5.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Oil-roasted Peanuts with Dalt per 14 oz

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

Lets compare vitamin content per 14 ounces of Tomato Paste vs Oil-roasted Peanuts with Dalt:

• 14 ounces of Tomato Paste have more Vitamin A, 1.7 times more Vitamin B2, 27.4 times more Vitamin C and more Vitamin K than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 1.4 times more Vitamin B1, 4.5 times more Vitamin B3, 8.5 times more Vitamin B5, 2.1 times more Vitamin B6, 10 times more Vitamin B9 and 1.6 times more Vitamin E than Canned Tomato Paste.
• 14 ounces of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Paste vs Oil-roasted Peanuts with Dalt:

• 14 ounces of Tomato Paste have 2 times more Iron, 1.4 times more Potassium and 1.6 times more Selenium than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 1.7 times more Calcium, 1.5 times more Copper, 4.2 times more Magnesium, 6.1 times more Manganese, 4.8 times more Phosphorus, 5.4 times more Sodium and 5.2 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 1.2 times more Carbohydrate, 2.9 times more Sugars and 73.1 times more Fructose than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 7.3 times more Energy, 111.7 times more Fat, 86.6 times more Saturated Fat, 5.4 times more Omega 3, 99.4 times more Omega 6, 2.3 times more Fiber and 6.5 times more Protein than Canned Tomato Paste.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6