Comparing Nutrients in 1 pound Tomatoes VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Tomatoes	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	81.3% 2359kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	159% 154g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	81.6% 26g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	244% 41.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	124% 162g	130g per day for Men 19-50 years
Sugars	16.5% 12g	58% 42g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	62% 23.6g	38g per day for Men 19-50 years
Protein	7.13% 4g	210% 117g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	414% 66.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	68% 272μg	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	69% 62mg	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	16.3% 2.45mg	273% 41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	292% 2.63mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	184% 771mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	291% 6.7mg	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	15.6% 109mg	239% 1674mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	89.3% 3035mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	163% 2449mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Low Fat Peanut Butter:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 13.2 times more Vitamin K than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 7.3 times more Vitamin B1, 3.2 times more Vitamin B2, 24.6 times more Vitamin B3, 12 times more Vitamin B5, 3.9 times more Vitamin B6, 4 times more Vitamin B9 and 16.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Low Fat Peanut Butter:

• Raw Ripe Red Tomatoes have 78.8 times more Water than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 3.5 times more Calcium, 9.8 times more Copper, 7 times more Iron, 15.5 times more Magnesium, 12.9 times more Manganese, 15.4 times more Phosphorus, 2.8 times more Potassium, more Selenium, 108 times more Sodium and 16.5 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Reduced Fat Peanut Butter contains 28.9 times more Energy, 170 times more Fat, 205.7 times more Saturated Fat, 17.3 times more Omega 3, 114.1 times more Omega 6, 9.2 times more Carbohydrate, 3.5 times more Sugars, 4.3 times more Fiber and 29.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Reduced Fat Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.