Comparing Nutrients in 14 ounces Tomato Paste VS Bottled Water, Non-carbonated, PEPSI, AQUAFINA

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Bottled Water, Non-carbonated, PEPSI, AQUAFINA	0%	0%	0%

Macro Nutrients

	Tomato Paste	Bottled Water, Non-carbonated, PEPSI, AQUAFINA	Recommended Dietary Allowance
Energy	11.2% 325kcal	0% 0kcal	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	NA	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	0% 0g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	NA	38g per day for Men 19-50 years
Protein	30.6% 17g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Bottled Water, Non-carbonated, PEPSI, AQUAFINA	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	97% 87mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	114% 17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Bottled Water, Non-carbonated, PEPSI, AQUAFINA	Recommended Dietary Allowance
Calcium	14.3% 143mg	0% 0mg	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	0.51% 20.2μg	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% 0mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	0% 0mg	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% 0mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	NA	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	0% 0mg	11mg per day for Men 19-50 years
Water	7.9% 292g	10.7% 397g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Bottled Water, Non-carbonated, PEPSI, AQUAFINA per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of Bottled Water, Non-carbonated, PEPSI, AQUAFINA to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Paste vs Bottled Water, Non-carbonated, PEPSI, AQUAFINA:

• Both Canned Tomato Paste and Bottled Water, Non-carbonated, PEPSI, AQUAFINA have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Tomato Paste vs Bottled Water, Non-carbonated, PEPSI, AQUAFINA:

• 14 ounces of Tomato Paste have more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Sodium and more Zinc than Bottled Water, Non-carbonated, PEPSI, AQUAFINA.
• While 14 oz of Bottled Water, Non-carbonated, PEPSI, AQUAFINA contain 1.4 times more Water than Canned Tomato Paste.
• 14 ounces of Bottled Water, Non-carbonated, PEPSI, AQUAFINA lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have more Energy, more Carbohydrate and more Protein than Bottled Water, Non-carbonated, PEPSI, AQUAFINA.
• 14 ounces of Bottled Water, Non-carbonated, PEPSI, AQUAFINA provide inadequate amounts of Energy, Carbohydrate and Protein