Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Spanish Peanuts	17%	73%	10%

Macro Nutrients

	Tomatoes in Juice with Salt	Spanish Peanuts	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	39% 1131kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	44% 14g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	201% 34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	24% 31.4g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	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	3.6% 2.6g	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	% 2.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	49.6% 19g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	198% 31.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	53% 0.69mg	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	3.97% 16μg	119% 476μg	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	27.8% 25mg	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	7.8% 1.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Spanish Peanuts	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	198% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	97% 7.76mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	228% 5.24mg	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	4.8% 33.7mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	38.2% 4.2mg	11mg per day for Men 19-50 years
Water	5.1% 188g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Spanish Peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Spanish Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Spanish Peanuts:

• 7 ounces of Tomatoes in Juice with Salt have more Vitamin A, more Vitamin C and more Vitamin K than Spanish Peanuts.
• While 7 oz of Raw Spanish Peanuts contain 2.5 times more Vitamin B2, 22.4 times more Vitamin B3, 15.1 times more Vitamin B5, 3.1 times more Vitamin B6 and 30 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Spanish Peanuts provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Spanish Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Spanish Peanuts:

• 7 ounces of Tomatoes in Juice with Salt have 5.2 times more Sodium and 14.8 times more Water than Spanish Peanuts.
• While 7 oz of Raw Spanish Peanuts contain 3.2 times more Calcium, 17.3 times more Copper, 6.9 times more Iron, 18.8 times more Magnesium, 38.8 times more Manganese, 22.8 times more Phosphorus, 3.9 times more Potassium, 10.3 times more Selenium and 17.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Spanish Peanuts contain 35.6 times more Energy, 198.4 times more Fat, 208.8 times more Saturated Fat, 177.2 times more Omega 6, 4.6 times more Carbohydrate, 5 times more Fiber and 33.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Spanish Peanuts provide inadequate amounts of Omega 3 in seven ounces.