Comparing Nutrients in 14 ounces Semolina VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Semolina	14%	3%	83%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Semolina	Tomato Paste	Recommended Dietary Allowance
Energy	49.3% 1429kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	9.18% 1.56g	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	222% 289g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	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	40.7% 15.5g	43% 16.3g	38g per day for Men 19-50 years
Protein	90% 50.3g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Semolina	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	93% 1.1mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	71.4% 286μg	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	NA	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Semolina	Tomato Paste	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	61% 4.9mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	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	77% 540mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	NA	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	1.36% 50.3g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Semolina VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Semolina 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 Semolina vs Tomato Paste:

• 14 ounces of Semolina have 4.7 times more Vitamin B1, 4.1 times more Vitamin B5 and 6 times more Vitamin B9 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain more Vitamin A, 1.9 times more Vitamin B2, 2.1 times more Vitamin B6 and more Vitamin C than Semolina.
• Both Semolina and Tomato Paste provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Semolina have insufficient amounts of Vitamin A and Vitamin C
• Both Semolina as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Semolina vs Tomato Paste:

• 14 ounces of Semolina have 2 times more Manganese, 1.6 times more Phosphorus and 1.7 times more Zinc than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 2.1 times more Calcium, 1.9 times more Copper, 2.4 times more Iron, 5.5 times more Potassium and 59 times more Sodium than Semolina.
• Both Semolina and Tomato Paste contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Semolina have 4.4 times more Energy, 5.3 times more Omega 3, 2.6 times more Omega 6, 3.9 times more Carbohydrate and 2.9 times more Protein than Tomato Paste.
• Both Semolina and Tomato Paste offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6