Comparing Nutrients in 14 ounces Tomato Paste VS No Caffeine Lemon-lime Soda Carbonated

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
No Caffeine Lemon-lime Soda Carbonated	1%	0%	99%

Macro Nutrients

	Tomato Paste	No Caffeine Lemon-lime Soda Carbonated	Recommended Dietary Allowance
Energy	11.2% 325kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	32% 41.4g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	57% 41g	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	32% 23.2g	32% 23.3g	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	% 23g	% 17g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0g	g per day for Men 19-50 years
Fiber	43% 16.3g	0% 0g	38g per day for Men 19-50 years
Protein	30.6% 17g	0.64% 0.36g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	No Caffeine Lemon-lime Soda Carbonated	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	0.37% 0.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	0% 0mg	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	12% 47.6μg	0% 0μg	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	97% 87mg	0% 0mg	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	114% 17mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	No Caffeine Lemon-lime Soda Carbonated	Recommended Dietary Allowance
Calcium	14.3% 143mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	0% 0mg	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	148% 12mg	0.99% 0.079mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	0% 0mg	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	47% 329mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	0.12% 3.97mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	7.9% 292g	9.6% 355g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS No Caffeine Lemon-lime Soda Carbonated per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of No Caffeine Lemon-lime Soda Carbonated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Paste vs No Caffeine Lemon-lime Soda Carbonated:

• 14 ounces of Tomato Paste have more Vitamin A, more Vitamin B1, more Vitamin B2, 205.1 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than No Caffeine Lemon-lime Soda Carbonated.
• 14 ounces of No Caffeine Lemon-lime Soda Carbonated have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as No Caffeine Lemon-lime Soda Carbonated have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Paste vs No Caffeine Lemon-lime Soda Carbonated:

• 14 ounces of Tomato Paste have 18 times more Calcium, more Copper, 149 times more Iron, 42 times more Magnesium, more Manganese, more Phosphorus, 1014 times more Potassium, more Selenium, 5.9 times more Sodium and 63 times more Zinc than No Caffeine Lemon-lime Soda Carbonated.
• 14 ounces of No Caffeine Lemon-lime Soda Carbonated lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 2 times more Energy, 1.8 times more Carbohydrate, more Fiber and 48 times more Protein than No Caffeine Lemon-lime Soda Carbonated.
• Both Tomato Paste and No Caffeine Lemon-lime Soda Carbonated offer comparable quantities of Sugars and Fructose per 14 ounces.
• 14 ounces of No Caffeine Lemon-lime Soda Carbonated provide inadequate amounts of Energy, Fiber and Protein
• Both Canned Tomato Paste as well as No Caffeine Lemon-lime Soda Carbonated provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.