Comparing Nutrients in 5 ounces Tomato Paste VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Tomato Paste	Peanut Butter	Recommended Dietary Allowance
Energy	4% 116kcal	28.7% 833kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	72.4% 70.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	26% 34g	130g per day for Men 19-50 years
Sugars	24% 17.3g	12.7% 9.2g	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	11.4% 8.3g	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	% 8.15g	% 5.83g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 3.4g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	11% 6.12g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Peanut Butter	Recommended Dietary Allowance
Vitamin A	12% 108μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	60% 0.78mg	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	4.25% 17μg	12.4% 49.6μg	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	34.5% 31mg	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	40.6% 6.1mg	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Peanut Butter	Recommended Dietary Allowance
Calcium	5.1% 51mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	90% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.4μg	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	53% 4.22mg	38.3% 3.06mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	60.4% 254mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	84% 1.93mg	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	17% 118mg	68% 475mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	104% 57.3μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	45% 675mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Peanut Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Peanut Butter:

• 5 ounces of Tomato Paste have more Vitamin A, 1.5 times more Vitamin B2, more Vitamin C and more Vitamin K than Peanut Butter.
• While 5 oz of Smooth Peanut Butter contain 1.8 times more Vitamin B1, 4.3 times more Vitamin B3, 7.3 times more Vitamin B5, 2.6 times more Vitamin B6, 2.9 times more Vitamin B9 and 1.4 times more Vitamin E than Canned Tomato Paste.
• 5 ounces of Peanut Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Smooth Peanut Butter have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Peanut Butter:

• 5 ounces of Tomato Paste have 1.4 times more Iron and 1.7 times more Potassium than Peanut Butter.
• While 5 oz of Smooth Peanut Butter contain 1.5 times more Calcium, 1.6 times more Copper, 4.3 times more Magnesium, 4.5 times more Manganese, 4 times more Phosphorus, 7.6 times more Selenium, 8.1 times more Sodium and 4.2 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 1.9 times more Sugars and more Fructose than Peanut Butter.
• While 5 oz of Smooth Peanut Butter contain 7.2 times more Energy, 105.4 times more Fat, 95.2 times more Saturated Fat, 5.6 times more Omega 3, 74.2 times more Omega 6, 1.3 times more Carbohydrate, 1.4 times more Fiber and 5.1 times more Protein than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6