Comparing Nutrients in 14 ounces Snacks, tortilla chips, ranch-flavor VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Tomato Paste	Recommended Dietary Allowance
Energy	68.6% 1988kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	58.3% 0.93g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	308% 52.4g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	57.7% 75g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	1.86% 1.35g	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	% 1.75g	% 23g	g per day for Men 19-50 years
Sucrose	% 4.25g	% 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	51% 28.5g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Tomato Paste	Recommended Dietary Allowance
Vitamin A	NA	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.6% 2.4mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	NA	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	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	4.63% 5.56μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Tomato Paste	Recommended Dietary Allowance
Calcium	53% 532mg	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	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	68.5% 5.48mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	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	143% 1000mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	30.2% 1028mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	137% 2060mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	51.6% 5.68mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, tortilla chips, ranch-flavor VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, tortilla chips, ranch-flavor 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, tortilla chips, ranch-flavor vs Tomato Paste:

• 14 ounces of Snacks, tortilla chips, ranch-flavor have 4.2 times more Vitamin B5 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, more Vitamin C and 8.1 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Tomato Paste provide similar amounts of Vitamin B1 and Vitamin B6 per 14 ounces.
• 14 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 14 ounces for Snacks, tortilla chips, ranch-flavor vs Tomato Paste:

• 14 ounces of Snacks, tortilla chips, ranch-flavor have 3.7 times more Calcium, 2.1 times more Magnesium, 1.2 times more Manganese, 3 times more Phosphorus, 1.4 times more Selenium, 8.8 times more Sodium and 2.3 times more Zinc than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 3.6 times more Copper, 2.2 times more Iron and 3.9 times more Potassium than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, tortilla chips, ranch-flavor have 6.1 times more Energy, 52.4 times more Fat, 35.4 times more Saturated Fat, 33.6 times more Omega 3, 86.8 times more Omega 6, 3.3 times more Carbohydrate and 1.7 times more Protein than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 4 times more Sugars and 17.2 times more Fructose than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor 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