Comparing Nutrients in 300 calories Peanut Oil VS Stewed Canned Tomatoes

Weight per 300 calories

• Peanut Oil: 34g
• Stewed Canned Tomatoes: 1154g

Peanut Oil has 34 times more energy per 100g than Stewed Canned Tomatoes. It has very high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Peanut Oil or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Peanut Oil	0%	100%	0%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Peanut Oil	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	18% 5.74g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	55% 71.4g	130g per day for Men 19-50 years
Sugars	0% 0g	56% 40.6g	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	30% 21.7g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	0% 0g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	0% 0g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Peanut Oil	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	15% 0.2mg	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	0% 0μg	14.4% 57.7μg	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	101% 91mg	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	35.5% 5.32mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.2% 0.24μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Oil	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0% 0mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	144% 1.3mg	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	0.13% 0.01mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	NA	29.6% 0.68mg	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	0% 0mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	0.031% 0.003mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0% 0g	28.5% 1056g	3700g per day for Men 19-50 years

Peanut Oil VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Peanut Oil or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Peanut Oil vs Stewed Canned Tomatoes:

• 300 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, 1.8 times more Vitamin E and 116.6 times more Vitamin K than Salad or Cooking Peanut Oil.
• 300 calories of Peanut Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Salad or Cooking Peanut Oil as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Peanut Oil vs Stewed Canned Tomatoes:

• 300 kcal of Stewed Canned Ripe Red Tomatoes contain more Calcium, more Copper, 1507.3 times more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Sodium, 578 times more Zinc and more Water than Salad or Cooking Peanut Oil.
• 300 calories of Peanut Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Peanut Oil have 15.5 times more Fat, 19.1 times more Saturated Fat and 12.7 times more Omega 6 than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain more Carbohydrate, more Sugars, more Fiber and more Protein than Salad or Cooking Peanut Oil.
• Both Peanut Oil and Stewed Canned Tomatoes offer comparable quantities of Energy per 300 calories.
• 300 calories of Peanut Oil provide inadequate amounts of Carbohydrate, Fiber and Protein
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 6
• Both Salad or Cooking Peanut Oil as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 in 300 calories.