Comparing Nutrients in 14 ounces Tomato Paste VS Garlic bread, frozen

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Tomato Paste	Garlic bread, frozen	Recommended Dietary Allowance
Energy	11.2% 325kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	65.5% 21g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	126% 21.4g	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	127% 166g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	20.2% 14.6g	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	3.4% 2.46g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0g	g per day for Men 19-50 years
Fiber	43% 16.3g	26% 9.92g	38g per day for Men 19-50 years
Protein	30.6% 17g	59.3% 33g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	153% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	25.3% 0.33mg	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	185% 738μg	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	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.95% 35.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	114% 17mg	31.2% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	14.3% 143mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	47.6% 0.43mg	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	151% 12mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	76% 1.75mg	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	12% 409mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	144% 2159mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	7.9% 292g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Garlic bread, frozen per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of Garlic bread, frozen to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Paste vs Garlic bread, frozen:

• 14 ounces of Tomato Paste have 5.8 times more Vitamin A, 2.6 times more Vitamin B6, 109.5 times more Vitamin C and 3.6 times more Vitamin E than Garlic bread, frozen.
• While 14 oz of Garlic bread, frozen contain 7.7 times more Vitamin B1, 1.3 times more Vitamin B3, 4.6 times more Vitamin B5, 15.5 times more Vitamin B9, more Vitamin B12 and 2.6 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Garlic bread, frozen provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• 14 ounces of Garlic bread, frozen have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Garlic bread, frozen have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Paste vs Garlic bread, frozen:

• 14 ounces of Tomato Paste have 1.3 times more Calcium, 3.4 times more Copper, 1.8 times more Magnesium and 9.8 times more Potassium than Garlic bread, frozen.
• While 14 oz of Garlic bread, frozen contain 1.5 times more Manganese, 3.1 times more Selenium, 9.2 times more Sodium and 1.4 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Garlic bread, frozen contain similar levels of Iron and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 3.3 times more Sugars, 9.4 times more Fructose and 1.6 times more Fiber than Garlic bread, frozen.
• While 14 oz of Garlic bread, frozen contain 4.3 times more Energy, 35.3 times more Fat, 52.8 times more Saturated Fat, 5.4 times more Omega 3, 35.4 times more Omega 6, 2.2 times more Carbohydrate and 1.9 times more Protein than Canned Tomato Paste.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6