Comparing Nutrients in 14 ounces Snacks, taro chips VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Snacks, taro chips	Tomato Paste	Recommended Dietary Allowance
Energy	68% 1977kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	79.8% 25.5g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	299% 51g	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	208% 270g	57.7% 75g	130g per day for Men 19-50 years
Sugars	21% 15g	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	75.2% 28.6g	43% 16.3g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Tomato Paste	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.04mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.65mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	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	20% 79.4μg	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	22% 20mg	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	300% 45mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.5% 71.4μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	Tomato Paste	Recommended Dietary Allowance
Calcium	24% 238mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	59.5% 4.76mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	0.17% 0.004mg	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	74.3% 520mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	88% 2997mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	90% 1357mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, taro chips VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, taro chips 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, taro chips vs Tomato Paste:

• 14 ounces of Snacks, taro chips have 2.9 times more Vitamin B1, 4.7 times more Vitamin B5, 2 times more Vitamin B6, 1.7 times more Vitamin B9, 2.6 times more Vitamin E and 1.6 times more Vitamin K than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 10.9 times more Vitamin A, 5.3 times more Vitamin B2, 6 times more Vitamin B3 and 4.4 times more Vitamin C than Snacks, taro chips.
• 14 ounces of Snacks, taro chips have insufficient amounts of Vitamin A
• Both Snacks, taro chips 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, taro chips vs Tomato Paste:

• 14 ounces of Snacks, taro chips have 1.7 times more Calcium, 2 times more Magnesium, 1.6 times more Phosphorus and 5.8 times more Sodium than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 1.3 times more Copper, 2.5 times more Iron, 302 times more Manganese, 1.3 times more Potassium, 2.9 times more Selenium and 1.7 times more Zinc than Snacks, taro chips.
• 14 ounces of Snacks, taro chips lack sufficient amounts of Manganese

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, taro chips have 6.1 times more Energy, 53 times more Fat, 64.3 times more Saturated Fat, 8.6 times more Omega 3, 84.3 times more Omega 6, 3.6 times more Carbohydrate and 1.8 times more Fiber than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 3.2 times more Sugars and 1.9 times more Protein than Snacks, taro chips.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6