Comparing Nutrients in 5 ounces Oil-roasted Spanish Peanuts with Salt VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Oil-roasted Spanish Peanuts with Salt	Tomato Puree	Recommended Dietary Allowance
Energy	28.3% 821kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	33.5% 10.7g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	NA	9.44% 6.85g	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	4.65% 3.37g	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	% 3.47g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	33% 12.6g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	71% 39.7g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Spanish Peanuts with Salt	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.4% 0.45mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	13.7% 0.18mg	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	44.7% 179μg	3.9% 15.6μg	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	0% 0mg	16.7% 15mg	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	NA	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Spanish Peanuts with Salt	Tomato Puree	Recommended Dietary Allowance
Calcium	14% 142mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	45.2% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	40.4% 3.23mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	145% 3.34mg	10.4% 0.24mg	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	78.4% 549mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	18.3% 622mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	41% 614mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.068% 2.52g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Spanish Peanuts with Salt VS Tomato Puree per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil-roasted Spanish Peanuts with Salt versus 5 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil-roasted Spanish Peanuts with Salt vs Tomato Puree:

• 5 ounces of Oil-roasted Spanish Peanuts with Salt have 12.7 times more Vitamin B1, 10.2 times more Vitamin B3, 3.2 times more Vitamin B5, 2 times more Vitamin B6 and 11.5 times more Vitamin B9 than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain more Vitamin A and more Vitamin C than Oil-roasted Spanish Peanuts with Salt.
• Both Oil-roasted Spanish Peanuts with Salt and Tomato Puree provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Oil-roasted Spanish Peanuts with Salt as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil-roasted Spanish Peanuts with Salt vs Tomato Puree:

• 5 ounces of Oil-roasted Spanish Peanuts with Salt have 5.6 times more Calcium, 2.3 times more Copper, 1.3 times more Iron, 7.3 times more Magnesium, 13.9 times more Manganese, 9.7 times more Phosphorus, 1.8 times more Potassium, 10.7 times more Selenium, 15.5 times more Sodium and 5.6 times more Zinc than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 49.4 times more Water than Oil-roasted Spanish Peanuts with Salt.
• 5 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil-roasted Spanish Peanuts with Salt have 15.2 times more Energy, 233.5 times more Fat, 260.5 times more Saturated Fat, 207.3 times more Omega 6, 1.9 times more Carbohydrate, 4.7 times more Fiber and 17 times more Protein than Tomato Puree.
• 5 ounces of Tomato Puree provide inadequate amounts of Energy and Omega 6
• Both Oil-roasted Spanish Peanuts with Salt as well as Canned Tomato Puree provide inadequate amounts of Omega 3 in five ounces.