Comparing Nutrients in 5 ounces Tomato Paste VS Valencia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Valencia Peanuts	16%	70%	14%

Macro Nutrients

	Tomato Paste	Valencia Peanuts	Recommended Dietary Allowance
Energy	4% 116kcal	28% 808kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	69.5% 67.4g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	32.5% 10.4g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	137% 23.4g	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	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	32.5% 12.3g	38g per day for Men 19-50 years
Protein	11% 6.12g	63.5% 35.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Valencia 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	75.5% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	114% 18.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	51.3% 2.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	37% 0.48mg	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	87% 349μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Valencia Peanuts	Recommended Dietary Allowance
Calcium	5.1% 51mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	184% 1.66mg	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% 2.96mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	122% 2.8mg	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% 476mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.16% 6.04g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Valencia Peanuts per 5 oz

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

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

• 5 ounces of Tomato Paste have more Vitamin A and more Vitamin C than Valencia Peanuts.
• While 5 oz of Raw Valencia Peanuts contain 10.7 times more Vitamin B1, 2 times more Vitamin B2, 4.2 times more Vitamin B3, 12.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 20.5 times more Vitamin B9 than Canned Tomato Paste.
• 5 ounces of Valencia Peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Raw Valencia Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Valencia Peanuts:

• 5 ounces of Tomato Paste have 1.4 times more Iron, 3.1 times more Potassium and 59 times more Sodium than Valencia Peanuts.
• While 5 oz of Raw Valencia Peanuts contain 1.7 times more Calcium, 3.2 times more Copper, 4.4 times more Magnesium, 6.6 times more Manganese, 4 times more Phosphorus, 1.4 times more Selenium and 5.3 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Valencia Peanuts contain 7 times more Energy, 101.2 times more Fat, 73.3 times more Saturated Fat, 108.5 times more Omega 6, 2.1 times more Fiber and 5.8 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Valencia 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 Valencia Peanuts provide inadequate amounts of Omega 3 in five ounces.