Comparing Nutrients in 5 ounces Peanut Butter VS Tomatoes in Juice with Salt

Macros Ratio

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

Macro Nutrients

	Peanut Butter	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	28.7% 833kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	72.4% 70.2g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	3.8% 4.9g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	5% 3.6g	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% 0g	2.56% 1.86g	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	% 5.83g	% 1.76g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0g	g per day for Men 19-50 years
Fiber	21.3% 8.08g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	55.5% 31g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	12% 0.16mg	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	12.4% 49.6μg	2.83% 11.3μg	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% 0mg	20% 18mg	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	56% 8.4mg	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.4μg	0.18% 7.23μg	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	38.3% 3.06mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	60.4% 254mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	4.2% 0.096mg	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	68% 475mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	104% 57.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	45% 675mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.63% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Peanut Butter vs Tomatoes in Juice with Salt:

• Smooth Peanut Butter has 1.9 times more Vitamin B2, 18.5 times more Vitamin B3, 8.9 times more Vitamin B5, 5 times more Vitamin B6, 4.4 times more Vitamin B9 and 10.1 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 5.4 times more Vitamin B1, more Vitamin C and more Vitamin K than Smooth Peanut Butter.
• Both Smooth Peanut Butter as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Peanut Butter vs Tomatoes in Juice with Salt:

• Smooth Peanut Butter has 1.6 times more Calcium, 11 times more Copper, 3.8 times more Iron, 17.9 times more Magnesium, 20 times more Manganese, 19.7 times more Phosphorus, 3.1 times more Potassium, 57.7 times more Selenium, 4.1 times more Sodium and 22.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 61.1 times more Water than Smooth Peanut Butter.
• Both Smooth Peanut Butter as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Smooth Peanut Butter has 36.8 times more Energy, 198.2 times more Fat, 280 times more Saturated Fat, 9.8 times more Omega 3, 116.3 times more Omega 6, 6.9 times more Carbohydrate, 2.5 times more Sugars, 3 times more Fiber and 27.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Fructose than Smooth Peanut Butter.
• Both Smooth Peanut Butter as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.