Comparing Nutrients in 14 ounces Tomato Paste VS Natto

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Natto	34%	44%	22%

Macro Nutrients

	Tomato Paste	Natto	Recommended Dietary Allowance
Energy	11.2% 325kcal	29% 837kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	45% 43.7g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	182% 2.9g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	128% 21.7g	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	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	26.8% 19.4g	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	56.4% 21.4g	38g per day for Men 19-50 years
Protein	30.6% 17g	137% 77g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Natto	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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	39.7% 0.52mg	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	7.94% 31.8μg	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	57.3% 51.6mg	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	76.4% 92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Natto	Recommended Dietary Allowance
Calcium	14.3% 143mg	86% 861mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	294% 2.65mg	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	427% 34mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	109% 456mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	264% 6.06mg	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	99% 691mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	85% 2893mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	63.5% 35μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	109% 12mg	11mg per day for Men 19-50 years
Water	7.9% 292g	5.9% 218g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Natto per 14 oz

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

Lets compare vitamin content per 14 ounces of Tomato Paste vs Natto:

• 14 ounces of Tomato Paste have more Vitamin A, more Vitamin B3, 1.7 times more Vitamin B6, 1.5 times more Vitamin B9, 1.7 times more Vitamin C and 430 times more Vitamin E than Natto.
• While 14 oz of Natto contain 2.7 times more Vitamin B1, 1.5 times more Vitamin B5 and 2 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Natto provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Natto have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Canned Tomato Paste as well as Natto have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Paste vs Natto:

• 14 ounces of Tomato Paste have 1.4 times more Potassium and 8.4 times more Sodium than Natto.
• While 14 oz of Natto contain 6 times more Calcium, 1.8 times more Copper, 2.9 times more Iron, 2.7 times more Magnesium, 5.1 times more Manganese, 2.1 times more Phosphorus, 1.7 times more Selenium and 4.8 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 1.5 times more Carbohydrate and 2.5 times more Sugars than Natto.
• While 14 oz of Natto contain 2.6 times more Energy, 23.4 times more Fat, 15.9 times more Saturated Fat, 104.9 times more Omega 3, 36 times more Omega 6, 1.3 times more Fiber and 4.5 times more Protein than Canned Tomato Paste.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6