Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Peanut Butter	Recommended Dietary Allowance
Energy	6.2% 180kcal	203% 5880kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	511% 495g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	297% 95g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	664% 113g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	184% 240g	130g per day for Men 19-50 years
Sugars	34.3% 25g	89.7% 65g	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	18% 13g	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	% 12g	% 41g	g per day for Men 19-50 years
Sucrose	% 0g	% 24g	g per day for Men 19-50 years
Fiber	18.4% 7g	150% 57g	38g per day for Men 19-50 years
Protein	17% 9.5g	392% 219g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Peanut Butter	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	823% 132mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	208% 10.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	424% 5.5mg	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	32.5% 130μg	87.5% 350μg	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	253% 228mg	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	37.3% 5.6mg	396% 59.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Peanut Butter	Recommended Dietary Allowance
Calcium	11% 110mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	634% 5.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31μg	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	85% 6.8mg	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	426% 1790mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	592% 13.6mg	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	40% 280mg	479% 3350mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	174% 5920mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	735% 404μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	317% 4760mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	243% 26.7mg	11mg per day for Men 19-50 years
Water	25.5% 943g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Peanut Butter:

• Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin C and more Vitamin K than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 3 times more Vitamin B1, 4.8 times more Vitamin B2, 24.7 times more Vitamin B3, 8.1 times more Vitamin B5, 7 times more Vitamin B6, 2.7 times more Vitamin B9 and 10.6 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Smooth Peanut Butter have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Peanut Butter:

• Cooked Ripe Red Tomatoes have 60.9 times more Water than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 4.9 times more Calcium, 7.6 times more Copper, 3.2 times more Iron, 19.9 times more Magnesium, 13 times more Manganese, 12 times more Phosphorus, 2.7 times more Potassium, 80.8 times more Selenium, 43.3 times more Sodium and 19.1 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have more Fructose than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 32.7 times more Energy, 450.4 times more Fat, 634.6 times more Saturated Fat, 19.5 times more Omega 3, 268.6 times more Omega 6, 6 times more Carbohydrate, 2.6 times more Sugars, 8.1 times more Fiber and 23.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Smooth Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.