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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	94% 30g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	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	12.2% 16g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	93% 35.3g	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 Spanish 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	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	370% 59.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	13% 51.6μg	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	101% 90mg	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	15% 2.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	33.7% 2.7mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	16% 111mg	219% 1536mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	91% 3080mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	54% 29.8μg	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	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

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

• Cooked Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 8.8 times more Vitamin B1, 3.9 times more Vitamin B2, 28.1 times more Vitamin B3, 10.8 times more Vitamin B5, 3.2 times more Vitamin B6 and 9.7 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cooked Ripe Red Tomatoes have 53 times more Water than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 9.1 times more Calcium, 8.8 times more Copper, 3.4 times more Iron, 18.7 times more Magnesium, 22.4 times more Manganese, 13.8 times more Phosphorus, 3.6 times more Potassium, 15 times more Selenium and 14.3 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Oil-roasted Spanish Peanuts contain 32.2 times more Energy, 445.8 times more Fat, 503.7 times more Saturated Fat, 404.7 times more Omega 6, 4.4 times more Carbohydrate, 12.7 times more Fiber and 29.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Oil-roasted Spanish Peanuts have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.