Comparing Nutrients in 5 ounces Tomato Paste VS Defatted Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Defatted Peanut Flour	59%	1%	40%

Macro Nutrients

	Tomato Paste	Defatted Peanut Flour	Recommended Dietary Allowance
Energy	4% 116kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	1.2% 0.2g	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	38% 49g	130g per day for Men 19-50 years
Sugars	24% 17.3g	16% 11.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	59% 22.4g	38g per day for Men 19-50 years
Protein	11% 6.12g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Defatted Peanut Flour	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	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	239% 38.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	55% 0.71mg	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	88% 352μg	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	0.47% 0.071mg	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	Defatted Peanut Flour	Recommended Dietary Allowance
Calcium	5.1% 51mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	283% 2.55mg	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	53% 4.22mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	302% 6.95mg	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	154% 1077mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	53.8% 1829mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	18.3% 10μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	17% 255mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	65.7% 7.23mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Defatted Peanut Flour per 5 oz

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

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

• 5 ounces of Tomato Paste have more Vitamin A, more Vitamin C, 86 times more Vitamin E and more Vitamin K than Defatted Peanut Flour.
• While 5 oz of Defatted Peanut Flour contain 11.7 times more Vitamin B1, 3.1 times more Vitamin B2, 8.8 times more Vitamin B3, 19.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 20.7 times more Vitamin B9 than Canned Tomato Paste.
• 5 ounces of Defatted Peanut Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Defatted Peanut Flour have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Defatted Peanut Flour:

• 5 ounces of Tomato Paste have 1.4 times more Iron than Defatted Peanut Flour.
• While 5 oz of Defatted Peanut Flour contain 3.9 times more Calcium, 4.9 times more Copper, 8.8 times more Magnesium, 16.2 times more Manganese, 9.2 times more Phosphorus, 1.3 times more Potassium, 1.3 times more Selenium, 3.1 times more Sodium and 8.1 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 1.5 times more Sugars than Defatted Peanut Flour.
• While 5 oz of Defatted Peanut Flour contain 4 times more Energy, 1.8 times more Carbohydrate, 3.9 times more Fiber and 12.1 times more Protein than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Defatted Peanut Flour provide inadequate amounts of Omega 3 and Omega 6 in five ounces.