Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Peanut Butter

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Peanut Butter: 51g

Smooth Peanut Butter has 36.8 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is very high in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Peanut Butter?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Tomatoes in Juice with Salt	Peanut Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	15% 4.86g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	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	50% 65g	9.4% 12.2g	130g per day for Men 19-50 years
Sugars	66% 48g	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	34% 24.6g	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	% 23.3g	% 2.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.2g	g per day for Men 19-50 years
Fiber	94% 35.6g	7.65% 2.9g	38g per day for Men 19-50 years
Protein	26.5% 15g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Peanut Butter	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	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	37.5% 150μg	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	263% 236mg	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	73.8% 11mg	20.2% 3.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Peanut Butter	Recommended Dietary Allowance
Calcium	62% 619mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	32.4% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	134% 10.7mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	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	45.5% 319mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	16% 243mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	48% 1777g	0.021% 0.79g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes in Juice with Salt vs Peanut Butter:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 197.5 times more Vitamin B1, 19.3 times more Vitamin B2, 2 times more Vitamin B3, 4.1 times more Vitamin B5, 7.4 times more Vitamin B6, 8.4 times more Vitamin B9, more Vitamin C, 3.7 times more Vitamin E and more Vitamin K than Smooth Peanut Butter.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Smooth Peanut Butter have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes in Juice with Salt vs Peanut Butter:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 22.5 times more Calcium, 3.3 times more Copper, 9.7 times more Iron, 2.1 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 11.9 times more Potassium, 8.9 times more Sodium, 1.7 times more Zinc and 2246.5 times more Water than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 1.6 times more Selenium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Smooth Peanut Butter have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 3.8 times more Omega 3, 5.3 times more Carbohydrate, 14.4 times more Sugars, more Fructose, 12.3 times more Fiber and 1.3 times more Protein than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 5.4 times more Fat, 7.6 times more Saturated Fat and 3.2 times more Omega 6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Smooth Peanut Butter have similar amounts of Energy per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Smooth Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.