Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Stewed Canned Tomatoes	Peanut Butter	Recommended Dietary Allowance
Energy	4.07% 118kcal	92% 2667kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	135% 43g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	301% 51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	83.7% 109g	130g per day for Men 19-50 years
Sugars	22% 16g	40.7% 29.5g	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	11.8% 8.53g	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	% 7.4g	% 18.6g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 11g	g per day for Men 19-50 years
Fiber	12% 4.54g	68% 26g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	178% 99g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Peanut Butter	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	373% 59.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	192% 2.5mg	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	5.67% 22.7μg	39.7% 159μg	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	40% 36mg	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	25% 3.76mg	180% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Peanut Butter	Recommended Dietary Allowance
Calcium	15.4% 154mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	288% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	75.4% 6.03mg	122% 9.8mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	193% 812mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	268% 6.17mg	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% 91mg	217% 1520mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	79% 2685mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	333% 183μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	144% 2159mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	110% 12mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.19% 7.03g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Peanut Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Canned Tomatoes versus 1 lb of Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Stewed Canned Tomatoes vs Peanut Butter:

• 1 pound of Stewed Canned Tomatoes has more Vitamin C and more Vitamin K than Peanut Butter.
• While 1 lb of Smooth Peanut Butter contains 2.3 times more Vitamin B1, 3 times more Vitamin B2, 18.4 times more Vitamin B3, 9.1 times more Vitamin B5, 32.4 times more Vitamin B6, 7 times more Vitamin B9 and 7.2 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 pound of Peanut Butter have insufficient amounts of Vitamin C and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Peanut Butter:

• 1 pound of Stewed Canned Tomatoes has 59.1 times more Water than Peanut Butter.
• While 1 lb of Smooth Peanut Butter contains 1.6 times more Calcium, 5.1 times more Copper, 1.6 times more Iron, 14.9 times more Magnesium, 23.1 times more Manganese, 16.8 times more Phosphorus, 2.9 times more Potassium, 67.3 times more Selenium, 2.2 times more Sodium and 15.7 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Canned Tomatoes has more Fructose than Peanut Butter.
• While 1 lb of Smooth Peanut Butter contains 22.6 times more Energy, 260.7 times more Fat, 366.1 times more Saturated Fat, 13 times more Omega 3, 152.4 times more Omega 6, 3.9 times more Carbohydrate, 1.8 times more Sugars, 5.7 times more Fiber and 24.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein