Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Oil-roasted Spanish Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Oil-roasted Spanish Peanuts with Salt	18%	71%	11%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	33.5% 10.7g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.95% 5.13g	19% 24.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	33% 12.6g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	28% 0.36mg	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	3.2% 12.8μg	44.7% 179μg	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	9.76% 8.8mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Oil-roasted Spanish Peanuts with Salt	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	104% 0.94mg	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	4.6% 0.37mg	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	145% 3.34mg	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	2.83% 20mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	41% 614mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.068% 2.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Oil-roasted Spanish Peanuts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Oil-roasted Spanish Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Tomatoes with Green Chilies vs Oil-roasted Spanish Peanuts with Salt:

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and more Vitamin C than Oil-roasted Spanish Peanuts with Salt.
• While 5 oz of Oil-roasted Spanish Peanuts with Salt contain 9.3 times more Vitamin B1, 4.5 times more Vitamin B2, 23.3 times more Vitamin B3, 9.4 times more Vitamin B5, 2.5 times more Vitamin B6 and 14 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 5 ounces of Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Oil-roasted Spanish Peanuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Oil-roasted Spanish Peanuts with Salt:

• 5 ounces of Canned Tomatoes with Green Chilies have 52.9 times more Water than Oil-roasted Spanish Peanuts with Salt.
• While 5 oz of Oil-roasted Spanish Peanuts with Salt contain 5 times more Calcium, 7.3 times more Copper, 8.8 times more Iron, 15.3 times more Magnesium, 17.8 times more Manganese, 27.6 times more Phosphorus, 7.3 times more Potassium, 18.8 times more Selenium and 15.4 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Oil-roasted Spanish Peanuts with Salt contain similar levels of Sodium per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil-roasted Spanish Peanuts with Salt contain 38.6 times more Energy, 613 times more Fat, 686.8 times more Saturated Fat, 586.1 times more Omega 6, 4.8 times more Carbohydrate and 40.6 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Oil-roasted Spanish Peanuts with Salt provide inadequate amounts of Omega 3 in five ounces.