Comparing Nutrients in 100 calories Defatted Peanut Flour VS Tomatoes

Weight per 100 calories

• Defatted Peanut Flour: 30.6g
• Tomatoes: 556g

Defatted Peanut Flour has 18.2 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Defatted Peanut Flour or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Defatted Peanut Flour	59%	1%	40%
Tomatoes	17%	9%	74%

Macro Nutrients

	Defatted Peanut Flour	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.17g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.06% 0.019g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.16% 10.6g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	3.47% 2.5g	20% 14.6g	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	10.5% 7.6g	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	% 6.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12.7% 4.83g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	28.5% 16g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Defatted Peanut Flour	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.21mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.6% 8.26mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 76μg	21% 83.3μg	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	0% 0mg	84.6% 76mg	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	0.1% 0.015mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Defatted Peanut Flour	Tomatoes	Recommended Dietary Allowance
Calcium	4.3% 43mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	8.03% 0.64mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	27.5% 0.63mg	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	33.2% 232mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	11.6% 394mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	3.95% 2.17μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.67% 55mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Defatted Peanut Flour vs Tomatoes:

• Defatted Peanut Flour has 1.4 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 2.9 times more Vitamin B6, more Vitamin C, 196.2 times more Vitamin E and more Vitamin K than Defatted Peanut Flour .
• Both Defatted Peanut Flour and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B9 per 100 kcal.
• Both Defatted Peanut Flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Defatted Peanut Flour vs Tomatoes:

• Defatted Peanut Flour has 1.7 times more Copper, 1.9 times more Magnesium, 2.4 times more Manganese, 1.7 times more Phosphorus, more Selenium, 2 times more Sodium and 1.7 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Calcium, 2.3 times more Iron, 3.3 times more Potassium and 220.1 times more Water than Defatted Peanut Flour .

Comparison of macro-nutrients per 100 calories:

• Defatted Peanut Flour has 3.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6.6 times more Fat, more Omega 3, 10.2 times more Omega 6, 2 times more Carbohydrate, 5.8 times more Sugars and 1.4 times more Fiber than Defatted Peanut Flour .
• Both Defatted Peanut Flour and Raw Ripe Red Tomatoes have similar amounts of Energy per 100 kcal.
• Both Defatted Peanut Flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.