Comparing Nutrients in 300 calories Tomato Paste VS Roasted Peanuts with Salt

Weight per 300 calories

• Tomato Paste: 366g
• Roasted Peanuts with Salt: 51g

Dry-roasted Peanuts with Salt have 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 Roasted Peanuts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Tomato Paste	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	12.3% 3.95g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	29.2% 4.97g	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	8.36% 11g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	3.45% 2.5g	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	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 2.5g	g per day for Men 19-50 years
Fiber	39.5% 15g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	28.2% 16g	22.2% 12.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Roasted Peanuts with Salt	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	6.47% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	18.3% 0.24mg	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	12.4% 49.6μg	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	16.8% 2.5mg	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	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	13% 132mg	2.96% 29.6mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	24.3% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 8.18μg	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	10% 0.81mg	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	39.7% 0.91mg	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	26.5% 186mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	9.53% 324mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	8.64% 4.75μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	7.27% 269g	0.025% 0.93g	3700g per day for Men 19-50 years

Tomato Paste VS Roasted Peanuts With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Roasted Peanuts with Salt?

Lets compare vitamin content per 300 calories of Tomato Paste vs Roasted Peanuts with Salt:

• 300 calories of Tomato Paste have more Vitamin A, 2.8 times more Vitamin B1, 5.6 times more Vitamin B2, 1.5 times more Vitamin B3, 3.3 times more Vitamin B6, more Vitamin C, 6.2 times more Vitamin E and more Vitamin K than Roasted Peanuts with Salt.
• Both Tomato Paste and Roasted Peanuts with Salt provide similar amounts of Vitamin B5 and Vitamin B9 per 300 calories.
• 300 calories of Roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Roasted Peanuts with Salt:

• 300 calories of Tomato Paste have 4.4 times more Calcium, 6.1 times more Copper, 13.5 times more Iron, 1.7 times more Magnesium, 1.2 times more Manganese, 1.6 times more Phosphorus, 11.4 times more Potassium, 4.1 times more Selenium, 1.6 times more Zinc and 290.7 times more Water than Roasted Peanuts with Salt.
• Both Tomato Paste and Roasted Peanuts with Salt contain similar levels of Sodium per 300 calories.
• 300 calories of Roasted Peanuts with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 6.4 times more Carbohydrate, 17.8 times more Sugars, more Fructose, 3.5 times more Fiber and 1.3 times more Protein than Roasted Peanuts with Salt.
• While 300 kcal of Dry-roasted Peanuts with Salt contain 14.8 times more Fat, 10.8 times more Saturated Fat and 8.9 times more Omega 6 than Canned Tomato Paste.
• Both Tomato Paste and Roasted Peanuts with Salt 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 Dry-roasted Peanuts with Salt provide inadequate amounts of Omega 3 in 300 calories.