Comparing Nutrients in 5 ounces Tomato Paste VS Peanuts

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Peanuts	17%	73%	10%

Macro Nutrients

	Tomato Paste	Peanuts	Recommended Dietary Allowance
Energy	4% 116kcal	27.7% 804kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	72% 69.8g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	28% 8.9g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	130% 22g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	24% 17.3g	9.23% 6.7g	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	31.7% 12g	38g per day for Men 19-50 years
Protein	11% 6.12g	65.3% 36.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Peanuts	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	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	38% 0.49mg	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	85% 340μg	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	78.7% 12mg	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	Peanuts	Recommended Dietary Allowance
Calcium	5.1% 51mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	180% 1.62mg	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	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	119% 2.74mg	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	76% 533mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	29.4% 999mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	42% 4.64mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.25% 9.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Peanuts per 5 oz

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

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

• 5 ounces of Tomato Paste have more Vitamin A, more Vitamin C and more Vitamin K than Peanuts.
• While 5 oz of Raw Peanuts contain 10.7 times more Vitamin B1, 3.9 times more Vitamin B3, 12.5 times more Vitamin B5, 1.6 times more Vitamin B6, 20 times more Vitamin B9 and 1.9 times more Vitamin E than Canned Tomato Paste.
• Both Tomato Paste and Peanuts provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Peanuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Raw Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Peanuts:

• 5 ounces of Tomato Paste have 1.4 times more Potassium and 3.3 times more Sodium than Peanuts.
• While 5 oz of Raw Peanuts contain 2.6 times more Calcium, 3.1 times more Copper, 1.5 times more Iron, 4 times more Magnesium, 6.4 times more Manganese, 4.5 times more Phosphorus, 1.4 times more Selenium and 5.2 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 2.6 times more Sugars than Peanuts.
• While 5 oz of Raw Peanuts contain 6.9 times more Energy, 104.8 times more Fat, 62.8 times more Saturated Fat, 102.3 times more Omega 6, 2.1 times more Fiber and 6 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Peanuts offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Raw Peanuts provide inadequate amounts of Omega 3 in five ounces.