Comparing Nutrients in 14 ounces Tomato Paste VS Cookies, fudge, cake-type (includes trolley cakes)

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cookies, fudge, cake-type (includes trolley cakes)	5%	9%	86%

Macro Nutrients

	Tomato Paste	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Energy	11.2% 325kcal	47.8% 1385kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	13.8% 4.4g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	10.6% 1.8g	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	239% 311g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	30.6% 17g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cookies, fudge, cake-type (includes trolley cakes)	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	74.7% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	59.2% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	9.46% 0.12mg	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	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	97% 87mg	0.44% 0.4mg	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	Cookies, fudge, cake-type (includes trolley cakes)	Recommended Dietary Allowance
Calcium	14.3% 143mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	128% 1.15mg	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	123% 9.84mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	55.6% 1.28mg	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	47% 329mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	51% 762mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	7.9% 292g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cookies, fudge, cake-type (includes trolley cakes) per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of Cookies, fudge, cake-type (includes trolley cakes) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Paste vs Cookies, fudge, cake-type (includes trolley cakes):

• 14 ounces of Tomato Paste have more Vitamin A, 2.6 times more Vitamin B3, 7 times more Vitamin B6 and 219 times more Vitamin C than Cookies, fudge, cake-type (includes trolley cakes).
• While 14 oz of Cookies, fudge, cake-type (includes trolley cakes) contain 3.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B5, 3.6 times more Vitamin B9 and more Vitamin B12 than Canned Tomato Paste.
• 14 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• 14 ounces of Cookies, fudge, cake-type (includes trolley cakes) have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 14 ounces for Tomato Paste vs Cookies, fudge, cake-type (includes trolley cakes):

• 14 ounces of Tomato Paste have 1.3 times more Copper, 1.2 times more Iron, 1.3 times more Magnesium, 7.3 times more Potassium and 1.5 times more Selenium than Cookies, fudge, cake-type (includes trolley cakes).
• While 14 oz of Cookies, fudge, cake-type (includes trolley cakes) contain 3.3 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Cookies, fudge, cake-type (includes trolley cakes) contain similar levels of Calcium, Manganese, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 1.5 times more Fiber than Cookies, fudge, cake-type (includes trolley cakes).
• While 14 oz of Cookies, fudge, cake-type (includes trolley cakes) contain 4.3 times more Energy, 7.9 times more Fat, 11.1 times more Saturated Fat, 3 times more Omega 6 and 4.1 times more Carbohydrate than Canned Tomato Paste.
• Both Tomato Paste and Cookies, fudge, cake-type (includes trolley cakes) 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 Cookies, fudge, cake-type (includes trolley cakes) provide inadequate amounts of Omega 3 in 14 ounces.