Comparing Nutrients in 14 ounces Tomatoes VS Chunk Style Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Tomatoes	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	80.6% 2338kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	94% 30g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	323% 55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	66% 85.6g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	46% 33.4g	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	7.5% 5.44g	0% 0g	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	% 4.96g	% 16.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 16.6g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	171% 95g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Chunk Style Peanut Butter	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	91% 365μg	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	60.4% 54.4mg	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	14.3% 2.14mg	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	255% 2.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	0.31% 12.3μg	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	13.4% 1.07mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	311% 7.14mg	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	13.6% 95mg	181% 1266mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	101% 11mg	11mg per day for Men 19-50 years
Water	10% 375g	0.12% 4.52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Chunk Style Peanut Butter:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 15.8 times more Vitamin K than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 2.9 times more Vitamin B1, 5.8 times more Vitamin B2, 23.1 times more Vitamin B3, 12.6 times more Vitamin B5, 5.2 times more Vitamin B6, 6.1 times more Vitamin B9 and 11.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Chunk Style Peanut Butter:

• Raw Ripe Red Tomatoes have 82.9 times more Water than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 4.5 times more Calcium, 9.8 times more Copper, 7 times more Iron, 14.5 times more Magnesium, 15.8 times more Manganese, 13.3 times more Phosphorus, 3.1 times more Potassium, more Selenium, 3.4 times more Sodium and 16.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Chunk Style Peanut Butter have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have more Fructose than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 32.7 times more Energy, 249.7 times more Fat, 271.7 times more Saturated Fat, 26 times more Omega 3, 173.2 times more Omega 6, 5.5 times more Carbohydrate, 3.2 times more Sugars, 6.7 times more Fiber and 27.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Chunk Style Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.