Comparing Nutrients in 5 ounces Tomato Powder VS Roasted Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Tomato Powder	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	14.8% 428kcal	28.7% 832kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	34.2% 11g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	81% 13.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	23% 30g	130g per day for Men 19-50 years
Sugars	86% 62.2g	9.6% 6.95g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.95g	g per day for Men 19-50 years
Fiber	61.5% 23.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Roasted Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	136% 1222μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.33mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	51% 0.66mg	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	42.5% 170μg	34.4% 137μg	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	184% 165mg	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	116% 17.4mg	46.6% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	23.5% 235mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	195% 1.76mg	67.4% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.57% 22.7μg	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	80.8% 6.46mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	110% 2.53mg	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	59.7% 418mg	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	80.3% 2731mg	26.4% 899mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	38.7% 581mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	0.069% 2.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Roasted Peanuts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Powder versus 5 oz of Roasted Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Powder vs Roasted Peanuts with Salt:

• 5 ounces of Tomato Powder have more Vitamin A, 6 times more Vitamin B1, 3.9 times more Vitamin B2, 3.7 times more Vitamin B5, 1.2 times more Vitamin B9, more Vitamin C, 2.5 times more Vitamin E and more Vitamin K than Roasted Peanuts with Salt.
• While 5 oz of Dry-roasted Peanuts with Salt contain 1.6 times more Vitamin B3 than Tomato Powder.
• Both Tomato Powder and Roasted Peanuts with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Tomato Powder as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Powder vs Roasted Peanuts with Salt:

• 5 ounces of Tomato Powder have 2.9 times more Calcium, 2.9 times more Copper, 2.9 times more Iron and 3 times more Potassium than Roasted Peanuts with Salt.
• While 5 oz of Dry-roasted Peanuts with Salt contain 1.8 times more Selenium, 3.1 times more Sodium and 1.6 times more Zinc than Tomato Powder.
• Both Tomato Powder and Roasted Peanuts with Salt contain similar levels of Magnesium, Manganese and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Powder have 3.5 times more Carbohydrate, 9 times more Sugars and 2 times more Fiber than Roasted Peanuts with Salt.
• While 5 oz of Dry-roasted Peanuts with Salt contain 1.9 times more Energy, 112.9 times more Fat, 124.6 times more Saturated Fat, 56.8 times more Omega 6 and 1.9 times more Protein than Tomato Powder.
• 5 ounces of Tomato Powder provide inadequate amounts of Omega 6
• Both Tomato Powder as well as Dry-roasted Peanuts with Salt provide inadequate amounts of Omega 3 in five ounces.