Comparing Nutrients in 14 ounces Snacks, granola bars, soft, almond, confectioners coating VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Tomato Paste	Recommended Dietary Allowance
Energy	62.3% 1806kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.4g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	70.3% 22.5g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	84.7% 14.4g	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	184% 239g	57.7% 75g	130g per day for Men 19-50 years
Sugars	186% 135g	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	45% 17g	43% 16.3g	38g per day for Men 19-50 years
Protein	61% 34g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Tomato Paste	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	18% 71.4μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	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	201% 30mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Tomato Paste	Recommended Dietary Allowance
Calcium	54% 540mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	161% 1.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.92μg	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	74% 5.9mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	109% 762mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	129% 1929mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.94% 34.7g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, almond, confectioners coating VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, granola bars, soft, almond, confectioners coating 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, granola bars, soft, almond, confectioners coating vs Tomato Paste:

• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B5, 1.5 times more Vitamin B9, more Vitamin B12 and 1.8 times more Vitamin E than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 15.2 times more Vitamin A, 2.3 times more Vitamin B3, 3 times more Vitamin B6, 109.5 times more Vitamin C and 7.6 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 14 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Canned Tomato Paste have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, granola bars, soft, almond, confectioners coating vs Tomato Paste:

• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have 3.8 times more Calcium, 2.3 times more Magnesium, 3.1 times more Manganese, 2.3 times more Phosphorus, 1.2 times more Selenium, 8.2 times more Sodium and 2.2 times more Zinc than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 2 times more Iron and 3.2 times more Potassium than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Tomato Paste contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bars, soft, almond, confectioners coating have 5.5 times more Energy, 42.6 times more Fat, 56.7 times more Saturated Fat, 23.9 times more Omega 6, 3.2 times more Carbohydrate, 2.8 times more Sugars and 2 times more Protein than Tomato Paste.
• Both Snacks, granola bars, soft, almond, confectioners coating and Tomato Paste offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Canned Tomato Paste provide inadequate amounts of Omega 3 in 14 ounces.