Comparing Nutrients in 300 calories Tomato Paste VS Peanut Butter

Weight per 300 calories

• Tomato Paste: 366g
• Peanut Butter: 51g

Smooth Peanut Butter has 7.2 times more energy per unit of mass than Canned Tomato Paste, which is very high in comparison to other foods. Tomato Paste having average energy density.

Discover which food has more nutrients per 300 calories - Tomato Paste or Peanut Butter?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Tomato Paste	Peanut Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	15% 4.86g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	34% 5.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	9.4% 12.2g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	4.57% 3.3g	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	29.5% 21.4g	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	% 21g	% 2.1g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 1.2g	g per day for Men 19-50 years
Fiber	39.5% 15g	7.65% 2.9g	38g per day for Men 19-50 years
Protein	28.2% 16g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Peanut Butter	Recommended Dietary Allowance
Vitamin A	31% 278μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	21.6% 0.28mg	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	11% 44μg	4.46% 18μg	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	89% 80mg	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	105% 15.7mg	20.2% 3.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Peanut Butter	Recommended Dietary Allowance
Calcium	13% 132mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	32.4% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.04% 1.6μg	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	136% 11mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	30% 0.69mg	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	43.4% 304mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	7.27% 269g	0.021% 0.79g	3700g per day for Men 19-50 years

Tomato Paste VS Peanut Butter Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Peanut Butter?

Lets compare vitamin content per 300 calories of Tomato Paste vs Peanut Butter:

• 300 calories of Tomato Paste have more Vitamin A, 4 times more Vitamin B1, 10.4 times more Vitamin B2, 1.7 times more Vitamin B3, 2.8 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 5.2 times more Vitamin E and more Vitamin K than Peanut Butter.
• Both Tomato Paste and Peanut Butter provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Peanut Butter have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Smooth Peanut Butter have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Peanut Butter:

• 300 calories of Tomato Paste have 4.8 times more Calcium, 4.6 times more Copper, 9.9 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 1.8 times more Phosphorus, 12.3 times more Potassium, 1.7 times more Zinc and 340 times more Water than Peanut Butter.
• Both Tomato Paste and Peanut Butter contain similar levels of Selenium and Sodium per 300 calories.
• 300 calories of Peanut Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 5.7 times more Carbohydrate, 13.4 times more Sugars, more Fructose, 5.2 times more Fiber and 1.4 times more Protein than Peanut Butter.
• While 300 kcal of Smooth Peanut Butter contain 14.7 times more Fat, 13.3 times more Saturated Fat and 10.3 times more Omega 6 than Canned Tomato Paste.
• Both Tomato Paste and Peanut Butter offer comparable quantities of Energy per 300 calories.
• 300 calories of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Smooth Peanut Butter provide inadequate amounts of Omega 3 in 300 calories.