Comparing Nutrients in 1 pound Low Fat Peanut Flour VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Flour	30%	43%	27%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Low Fat Peanut Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	67% 1941kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	43% 13.8g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	185% 31.4g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	189% 71.7g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	274% 153g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.07mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	326% 52mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	140% 7mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	27.6% 0.36mg	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	151% 603μg	14.7% 59μg	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	0% 0mg	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	59% 590mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	1028% 9.25mg	37.8% 0.34mg	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	269% 21.5mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	834% 19mg	20.7% 0.48mg	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	329% 2304mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	181% 6160mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	58.6% 32.2μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	247% 27mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.96% 35.4g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Fat Peanut Flour VS Cooked Ripe Red Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Low Fat Peanut Flour versus 1 lb of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Low Fat Peanut Flour vs Cooked Ripe Red Tomatoes:

• 1 pound of Low Fat Peanut Flour has 12.7 times more Vitamin B1, 7.8 times more Vitamin B2, 21.6 times more Vitamin B3, 11.9 times more Vitamin B5, 3.8 times more Vitamin B6 and 10.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains more Vitamin A and more Vitamin C than Low Fat Peanut Flour.
• 1 pound of Low Fat Peanut Flour have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Low Fat Peanut Flour as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Low Fat Peanut Flour vs Cooked Ripe Red Tomatoes:

• 1 pound of Low Fat Peanut Flour has 11.8 times more Calcium, 27.2 times more Copper, 7 times more Iron, 5.3 times more Magnesium, 40.3 times more Manganese, 18.1 times more Phosphorus, 6.2 times more Potassium, 14.2 times more Selenium and 42.8 times more Zinc than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 12.1 times more Water than Low Fat Peanut Flour.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Low Fat Peanut Flour has 23.8 times more Energy, 199.1 times more Fat, 202.7 times more Saturated Fat, 164.7 times more Omega 6, 7.8 times more Carbohydrate, 22.6 times more Fiber and 35.6 times more Protein than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Low Fat Peanut Flour as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 in one pound.