Comparing Nutrients in 14 ounces Snacks, corn-based, extruded, chips, plain VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Tomato Paste	Recommended Dietary Allowance
Energy	73.8% 2139kcal	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	53.7% 17g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	377% 64g	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	175% 227g	57.7% 75g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	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	0% 0g	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	% 0g	% 23g	g per day for Men 19-50 years
Sucrose	% 1.07g	% 1.2g	g per day for Men 19-50 years
Fiber	41.8% 16g	43% 16.3g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Tomato Paste	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	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	7.94% 31.8μg	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	191% 28.7mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Tomato Paste	Recommended Dietary Allowance
Calcium	54.8% 548mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	161% 1.45mg	0.9mg per day for Men 19-50 years
Fluoride	5.15% 206μg	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	59.5% 4.76mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	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	110% 770mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	55% 30μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	136% 2040mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, chips, plain VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, corn-based, extruded, chips, plain 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 Snacks, corn-based, extruded, chips, plain vs Tomato Paste:

• 14 ounces of Snacks, corn-based, extruded, chips, plain have 1.3 times more Vitamin B5 and 1.7 times more Vitamin E than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 25.3 times more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 3.7 times more Vitamin B3, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and 1.8 times more Vitamin K than Snacks, corn-based, extruded, chips, plain.
• 14 ounces of Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, corn-based, extruded, chips, plain as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, corn-based, extruded, chips, plain vs Tomato Paste:

• 14 ounces of Snacks, corn-based, extruded, chips, plain have 3.8 times more Calcium, 1.7 times more Magnesium, 2.3 times more Phosphorus, 1.4 times more Selenium, 8.7 times more Sodium and 2 times more Zinc than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 3.6 times more Copper, 2.5 times more Iron and 7 times more Potassium than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Tomato Paste contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, corn-based, extruded, chips, plain have 6.6 times more Energy, 71 times more Fat, 43.3 times more Saturated Fat, 39.7 times more Omega 3, 106.2 times more Omega 6, 3 times more Carbohydrate and 1.4 times more Protein than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 45.1 times more Sugars and more Fructose than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain 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