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

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, unsalted	5%	54%	41%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Snacks, corn-based, extruded, chips, unsalted	Tomato Paste	Recommended Dietary Allowance
Energy	76.2% 2211kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	148% 2.37g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	385% 65.4g	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% 228g	57.7% 75g	130g per day for Men 19-50 years
Sugars	7.7% 5.6g	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	46% 17.5g	43% 16.3g	38g per day for Men 19-50 years
Protein	46.8% 26g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, unsalted	Tomato Paste	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	6.95% 27.8μg	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	8.8% 7.94mg	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	36% 5.4mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, unsalted	Tomato Paste	Recommended Dietary Allowance
Calcium	49.2% 492mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	84.3% 6.75mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	NA	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	104% 730mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	48.3% 26.6μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	30.7% 3.37mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	7.9% 292g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Snacks, corn-based, extruded, chips, unsalted have 2.3 times more Vitamin B1 and 2.9 times more Vitamin K than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 19 times more Vitamin A, 2.1 times more Vitamin B3, 1.7 times more Vitamin B9, 11 times more Vitamin C and 3.2 times more Vitamin E than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted and Tomato Paste provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Snacks, corn-based, extruded, chips, unsalted have insufficient amounts of Vitamin A and Vitamin B9
• Both Snacks, corn-based, extruded, chips, unsalted 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, unsalted vs Tomato Paste:

• 14 ounces of Snacks, corn-based, extruded, chips, unsalted have 3.4 times more Calcium, 1.7 times more Magnesium, 2.2 times more Phosphorus, 1.3 times more Selenium and 1.3 times more Zinc than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 1.5 times more Copper, 1.8 times more Iron, 5.5 times more Potassium and 3.9 times more Sodium than Snacks, corn-based, extruded, chips, unsalted.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, corn-based, extruded, chips, unsalted have 6.8 times more Energy, 71.1 times more Fat, 43.4 times more Saturated Fat, 85.3 times more Omega 3, 108.5 times more Omega 6, 3 times more Carbohydrate and 1.5 times more Protein than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 8.6 times more Sugars than Snacks, corn-based, extruded, chips, unsalted.
• Both Snacks, corn-based, extruded, chips, unsalted 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