Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Oil-roasted Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	94% 30g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	397% 67.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	93% 35.3g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	370% 59.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	78% 1mg	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	8.93% 35.7μg	125% 500μg	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	27.3% 24.6mg	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	291% 2.62mg	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	13% 1.03mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	406% 9.35mg	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	219% 1536mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	91% 3080mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	10% 374g	0.19% 7.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Oil-roasted Spanish Peanuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Oil-roasted Spanish Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Tomatoes with Green Chilies vs Oil-roasted Spanish Peanuts:

• 14 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and more Vitamin C than Oil-roasted Spanish Peanuts.
• While 14 oz of Oil-roasted Spanish Peanuts contain 9.3 times more Vitamin B1, 4.5 times more Vitamin B2, 23.3 times more Vitamin B3, 9.4 times more Vitamin B5, 2.5 times more Vitamin B6 and 14 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 14 ounces of Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Oil-roasted Spanish Peanuts:

• 14 ounces of Canned Tomatoes with Green Chilies have 66.8 times more Sodium and 52.9 times more Water than Oil-roasted Spanish Peanuts.
• While 14 oz of Oil-roasted Spanish Peanuts contain 5 times more Calcium, 7.3 times more Copper, 8.8 times more Iron, 15.3 times more Magnesium, 17.8 times more Manganese, 27.6 times more Phosphorus, 7.3 times more Potassium, 18.8 times more Selenium and 15.4 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil-roasted Spanish Peanuts contain 38.6 times more Energy, 613 times more Fat, 686.8 times more Saturated Fat, 586.1 times more Omega 6, 4.8 times more Carbohydrate and 40.6 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Oil-roasted Spanish Peanuts provide inadequate amounts of Omega 3 in 14 ounces.