Comparing Nutrients in 14 ounces Tomato Paste VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Tomato Paste	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	11.2% 325kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	106% 102g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	213% 68.3g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	204% 265g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	204% 148g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	30.6% 17g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	19.5% 0.25mg	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	49.6% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	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	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	114% 17mg	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	14.3% 143mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	85.6% 0.77mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	80% 1.84mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	70% 1052mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	7.9% 292g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cookies, graham crackers, chocolate-coated per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of Cookies, graham crackers, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Paste vs Cookies, graham crackers, chocolate-coated:

• 14 ounces of Tomato Paste have 38 times more Vitamin A, 1.8 times more Vitamin B3, 3.4 times more Vitamin B6, 219 times more Vitamin C, 4.3 times more Vitamin E and 1.8 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 4.5 times more Vitamin B1, 2.7 times more Vitamin B5, 4.2 times more Vitamin B9 and more Vitamin B12 than Canned Tomato Paste.
• Both Tomato Paste and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• 14 ounces of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Paste vs Cookies, graham crackers, chocolate-coated:

• 14 ounces of Tomato Paste have 1.9 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 3.8 times more Potassium and 3.2 times more Zinc than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 1.3 times more Calcium, 1.5 times more Manganese, 2.1 times more Selenium and 4.5 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Cookies, graham crackers, chocolate-coated contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 1.9 times more Fiber than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 6.1 times more Energy, 54.9 times more Fat, 172 times more Saturated Fat, 7.6 times more Omega 3, 29.6 times more Omega 6, 3.5 times more Carbohydrate and 3.1 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Cookies, graham crackers, chocolate-coated offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6