Comparing Nutrients in 500 calories Oil-Roasted Peanuts VS Tomatoes

Weight per 500 calories

• Oil-Roasted Peanuts: 83.5g
• Tomatoes: 2778g

Oil-Roasted Peanuts have 33.3 times more energy per 100g than Tomatoes. It has very high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Oil-Roasted Peanuts or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Tomatoes	17%	9%	74%

Macro Nutrients

	Oil-Roasted Peanuts	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45% 44g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.25g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	83% 108g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	101% 73g	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	0.092% 0.067g	52.5% 38g	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	% 0.067g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 0g	g per day for Men 19-50 years
Fiber	20.6% 7.85g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	104% 417μg	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	0.74% 0.67mg	423% 381mg	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	38.5% 5.77mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-Roasted Peanuts	Tomatoes	Recommended Dietary Allowance
Calcium	5.1% 51mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	16% 1.27mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	138% 3.17mg	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	47.3% 331mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	18% 606mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil-Roasted Peanuts vs Tomatoes:

• Raw Ripe Red Tomatoes contain more Vitamin A, 14.5 times more Vitamin B1, 7.1 times more Vitamin B2, 1.4 times more Vitamin B3, 2.5 times more Vitamin B5, 5.8 times more Vitamin B6, 4.2 times more Vitamin B9, 569.9 times more Vitamin C, 2.6 times more Vitamin E and more Vitamin K than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oil-Roasted Peanuts vs Tomatoes:

• Oil-Roasted Peanuts no Salt have more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5.5 times more Calcium, 3.7 times more Copper, 5.9 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 2 times more Phosphorus, 10.9 times more Potassium, 27.7 times more Sodium, 1.7 times more Zinc and 2169.3 times more Water than Oil-Roasted Peanuts no Salt.

Comparison of macro-nutrients per 500 calories:

• Oil-Roasted Peanuts no Salt have 7.9 times more Fat, 9.3 times more Saturated Fat and 5.7 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.6 times more Omega 3, 8.5 times more Carbohydrate, 20.9 times more Sugars, 569.9 times more Fructose and 4.2 times more Fiber than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Raw Ripe Red Tomatoes have similar amounts of Energy and Protein per 500 kcal.
• Both Oil-Roasted Peanuts no Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.