Comparing Nutrients in 14 ounces Tomato Paste VS Cake, pound, commercially prepared, fat-free

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cake, pound, commercially prepared, fat-free	8%	4%	88%

Macro Nutrients

	Tomato Paste	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Energy	11.2% 325kcal	38.7% 1123kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	9.3% 1.58g	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	186% 242g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	188% 136g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	30.6% 17g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	3.66% 0.048mg	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	42.7% 171μg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Calcium	14.3% 143mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	25.6% 0.23mg	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	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	23.6% 0.54mg	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	82.8% 579mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	90% 1353mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	7.9% 292g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cake, pound, commercially prepared, fat-free per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of Cake, pound, commercially prepared, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Paste vs Cake, pound, commercially prepared, fat-free:

• 14 ounces of Tomato Paste have 2.6 times more Vitamin A, 4.5 times more Vitamin B3, 18 times more Vitamin B6, more Vitamin C, 430 times more Vitamin E and 114 times more Vitamin K than Cake, pound, commercially prepared, fat-free.
• While 14 oz of Cake, pound, commercially prepared, fat-free contain 2.1 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B5 and 3.6 times more Vitamin B9 than Canned Tomato Paste.
• 14 ounces of Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Paste vs Cake, pound, commercially prepared, fat-free:

• 14 ounces of Tomato Paste have 6.3 times more Copper, 1.4 times more Iron, 4.2 times more Magnesium, 2.2 times more Manganese, 9.2 times more Potassium and 2 times more Zinc than Cake, pound, commercially prepared, fat-free.
• While 14 oz of Cake, pound, commercially prepared, fat-free contain 1.8 times more Phosphorus and 5.8 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Cake, pound, commercially prepared, fat-free contain similar levels of Calcium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 3.7 times more Fiber than Cake, pound, commercially prepared, fat-free.
• While 14 oz of Cake, pound, commercially prepared, fat-free contain 3.5 times more Energy, 2.6 times more Omega 6, 3.2 times more Carbohydrate and 2.8 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Cake, pound, commercially prepared, fat-free offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Cake, pound, commercially prepared, fat-free provide inadequate amounts of Omega 3 in 14 ounces.