Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Oil-roasted Virginia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Oil-roasted Virginia Peanuts	17%	71%	12%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Oil-roasted Virginia Peanuts	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	39.6% 1147kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	39.3% 12.6g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	30.3% 39.4g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	92% 51.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Oil-roasted Virginia Peanuts	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	45.6% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	182% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	38.8% 0.5mg	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	6.45% 25.8μg	62% 248μg	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	50.3% 45.2mg	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	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Oil-roasted Virginia Peanuts	Recommended Dietary Allowance
Calcium	2.2% 22mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	281% 2.53mg	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	17% 1.35mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	173% 4mg	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	7.94% 55.6mg	143% 1004mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	119% 13mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.12% 4.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Oil-roasted Virginia Peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Oil-roasted Virginia Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Oil-roasted Virginia Peanuts:

• 7 ounces of Cooked Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Oil-roasted Virginia Peanuts.
• While 7 oz of Oil-roasted Virginia Peanuts contain 7.7 times more Vitamin B1, 5.1 times more Vitamin B2, 27.6 times more Vitamin B3, 10.8 times more Vitamin B5, 3.2 times more Vitamin B6 and 9.6 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Oil-roasted Virginia Peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Oil-roasted Virginia Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Oil-roasted Virginia Peanuts:

• 7 ounces of Cooked Ripe Red Tomatoes have 43.5 times more Water than Oil-roasted Virginia Peanuts.
• While 7 oz of Oil-roasted Virginia Peanuts contain 7.8 times more Calcium, 17 times more Copper, 2.5 times more Iron, 20.9 times more Magnesium, 19.1 times more Manganese, 18.1 times more Phosphorus, 3 times more Potassium, 15 times more Selenium and 47.3 times more Zinc than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil-roasted Virginia Peanuts contain 32.1 times more Energy, 442 times more Fat, 423 times more Saturated Fat, 348.6 times more Omega 6, 5 times more Carbohydrate, 12.7 times more Fiber and 27.2 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Oil-roasted Virginia Peanuts provide inadequate amounts of Omega 3 in seven ounces.