Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Oil-Roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Oil-Roasted Peanuts	17%	73%	10%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	82% 2377kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	108% 34.5g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	353% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 16g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	98% 37.3g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Oil-Roasted Peanuts	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	343% 55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	13% 51.6μg	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	101% 90mg	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	15% 2.22mg	183% 27.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	33.7% 2.7mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	166% 699mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	16% 111mg	225% 1576mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	84.7% 2881mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	118% 13mg	11mg per day for Men 19-50 years
Water	10% 374g	0.16% 5.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Oil-Roasted Peanuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Ripe Red Tomatoes versus 14 oz of Oil-Roasted Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Oil-Roasted Peanuts:

• 14 ounces of Cooked Ripe Red Tomatoes have more Vitamin A, 28.5 times more Vitamin C and more Vitamin K than Oil-Roasted Peanuts.
• While 14 oz of Oil-Roasted Peanuts no Salt contain 2.4 times more Vitamin B1, 4 times more Vitamin B2, 26 times more Vitamin B3, 9.3 times more Vitamin B5, 5.8 times more Vitamin B6, 9.2 times more Vitamin B9 and 12.3 times more Vitamin E than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 14 ounces of Oil-Roasted Peanuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Oil-Roasted Peanuts:

• 14 ounces of Cooked Ripe Red Tomatoes have 65.1 times more Water than Oil-Roasted Peanuts.
• While 14 oz of Oil-Roasted Peanuts no Salt contain 5.5 times more Calcium, 7.1 times more Copper, 2.2 times more Iron, 19.6 times more Magnesium, 17.6 times more Manganese, 14.2 times more Phosphorus, 3.3 times more Potassium, 6.6 times more Selenium and 23.4 times more Zinc than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil-Roasted Peanuts no Salt contain 33.3 times more Energy, 477.3 times more Fat, 579.1 times more Saturated Fat, 19 times more Omega 3, 359.6 times more Omega 6, 3.8 times more Carbohydrate, 1.7 times more Sugars, 13.4 times more Fiber and 29.5 times more Protein than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein