Comparing Nutrients in 14 ounces Candies, sesame crunch VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Candies, sesame crunch	8%	55%	37%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Candies, sesame crunch	Tomato Paste	Recommended Dietary Allowance
Energy	70.6% 2048kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	136% 132g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	58% 18.5g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	62.5% 1g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	334% 57g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	57.7% 75g	130g per day for Men 19-50 years
Sugars	171% 124g	66.7% 48.3g	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	32% 23.2g	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	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	80.4% 30.6g	43% 16.3g	38g per day for Men 19-50 years
Protein	82.2% 46g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Candies, sesame crunch	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.6% 0.13mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	66% 0.86mg	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	50.6% 202μg	12% 47.6μg	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	97% 87mg	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	4.23% 0.64mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, sesame crunch	Tomato Paste	Recommended Dietary Allowance
Calcium	254% 2536mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	419% 3.77mg	161% 1.45mg	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	212% 17mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	278% 6.4mg	52% 1.2mg	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	234% 1635mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	36% 1218mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	44% 663mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.24% 8.73g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, sesame crunch VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Candies, sesame crunch versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Candies, sesame crunch vs Tomato Paste:

• 14 ounces of Candies, sesame crunch have 7.4 times more Vitamin B1, 1.2 times more Vitamin B3, 2.3 times more Vitamin B6 and 4.3 times more Vitamin B9 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain more Vitamin A, 4.3 times more Vitamin B5, more Vitamin C, 26.9 times more Vitamin E and more Vitamin K than Candies, sesame crunch.
• Both Candies, sesame crunch and Tomato Paste provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Candies, sesame crunch have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Candies, sesame crunch as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Candies, sesame crunch vs Tomato Paste:

• 14 ounces of Candies, sesame crunch have 17.8 times more Calcium, 2.6 times more Copper, 1.4 times more Iron, 6 times more Magnesium, 5.3 times more Manganese, 5 times more Phosphorus, 2.8 times more Sodium and 6 times more Zinc than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 3.3 times more Potassium and 1.3 times more Selenium than Candies, sesame crunch.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Candies, sesame crunch have 6.3 times more Energy, 70.9 times more Fat, 46.6 times more Saturated Fat, 36 times more Omega 3, 94.2 times more Omega 6, 2.7 times more Carbohydrate, 2.6 times more Sugars, 1.9 times more Fiber and 2.7 times more Protein than Tomato Paste.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6