Comparing Nutrients in 5 ounces Candies, confectioner's coating, peanut butter VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Candies, confectioner's coating, peanut butter	14%	51%	35%
Tomatoes	17%	9%	74%

Macro Nutrients

	Candies, confectioner's coating, peanut butter	Tomatoes	Recommended Dietary Allowance
Energy	26% 750kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	43.5% 42.2g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.76g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	75% 54.3g	5.14% 3.73g	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	NA	2.68% 1.94g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18.7% 7.1g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	46.3% 26g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Candies, confectioner's coating, peanut butter	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.6% 11.6mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.2% 0.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.3% 109μg	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	21.6% 19.4mg	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	13% 1.93mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, confectioner's coating, peanut butter	Tomatoes	Recommended Dietary Allowance
Calcium	15.6% 156mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	30% 2.4mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	7.03% 0.16mg	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	62.8% 439mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	23.6% 354mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	3.62% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Candies, confectioner's coating, peanut butter vs Tomatoes:

• Candies, confectioner's coating, peanut butter have 6.3 times more Vitamin B1, 10.5 times more Vitamin B2, 13.8 times more Vitamin B3, 11.9 times more Vitamin B5, 2.1 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12 and 2.5 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A and 45.7 times more Vitamin C than Candies, confectioner's coating, peanut butter.
• Both Candies, confectioner's coating, peanut butter and Raw Ripe Red Tomatoes have similar amounts of Vitamin K per 5 oz.
• Both Candies, confectioner's coating, peanut butter as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Candies, confectioner's coating, peanut butter vs Tomatoes:

• Candies, confectioner's coating, peanut butter have 11 times more Calcium, 6.8 times more Copper, 6.3 times more Iron, 10 times more Magnesium, 12.3 times more Manganese, 12.9 times more Phosphorus, 2.1 times more Potassium, more Selenium, 50 times more Sodium and 11.8 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 35.4 times more Water than Candies, confectioner's coating, peanut butter.

Comparison of macro-nutrients per 5 ounces:

• Candies, confectioner's coating, peanut butter have 29.4 times more Energy, 149 times more Fat, 468.6 times more Saturated Fat, 10.7 times more Omega 3, 24.4 times more Omega 6, 12.1 times more Carbohydrate, 14.6 times more Sugars, 4.2 times more Fiber and 20.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Candies, confectioner's coating, peanut butter as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.