Comparing Nutrients in 14 ounces Tomato Paste VS Muffins, English, mixed-grain (includes granola)

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Tomato Paste	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	11.2% 325kcal	32% 933kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	2.85% 0.91g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	12.4% 2.1g	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	141% 184g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	4.43% 3.2g	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	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Muffins, English, mixed-grain (includes granola)	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	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	96% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	32.4% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	11.6% 0.15mg	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	79.4% 318μg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	14.3% 143mg	77.8% 778mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	107% 0.96mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	104% 2.4mg	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	46% 321mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	7.9% 292g	4.3% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Muffins, English, mixed-grain (includes granola) per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of Muffins, English, mixed-grain (includes granola) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Paste vs Muffins, English, mixed-grain (includes granola):

• 14 ounces of Tomato Paste have more Vitamin A, 5.7 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Muffins, English, mixed-grain (includes granola).
• While 14 oz of Muffins, English, mixed-grain (includes granola) contain 7.2 times more Vitamin B1, 2 times more Vitamin B2, 2.9 times more Vitamin B5 and 6.7 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Muffins, English, mixed-grain (includes granola) provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Paste vs Muffins, English, mixed-grain (includes granola):

• 14 ounces of Tomato Paste have 1.5 times more Copper and 6.5 times more Potassium than Muffins, English, mixed-grain (includes granola).
• While 14 oz of Muffins, English, mixed-grain (includes granola) contain 5.4 times more Calcium, 2 times more Manganese, 4.8 times more Selenium, 5.1 times more Sodium and 2.2 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Muffins, English, mixed-grain (includes granola) contain similar levels of Iron, Magnesium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 15 times more Sugars and 1.5 times more Fiber than Muffins, English, mixed-grain (includes granola).
• While 14 oz of Muffins, English, mixed-grain (includes granola) contain 2.9 times more Energy, 3.5 times more Omega 6, 2.4 times more Carbohydrate and 2.1 times more Protein than Canned Tomato Paste.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3 in 14 ounces.