Comparing Nutrients in 14 ounces Tomato Paste VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Tomato Paste	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	11.2% 325kcal	79.8% 2314kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	178% 173g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	84.6% 27g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	212% 3.4g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	522% 88.7g	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	138% 179g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	2.5% 1.83g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 1.23g	g per day for Men 19-50 years
Fiber	43% 16.3g	84.6% 32g	38g per day for Men 19-50 years
Protein	30.6% 17g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	33.3% 0.43mg	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	25% 99μg	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	1.32% 1.2mg	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	64.3% 9.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	14.3% 143mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	71.4% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.63% 25μg	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	98% 7.86mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	109% 2.5mg	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	113% 790mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	241% 3608mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	7.9% 292g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Paste vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 14 ounces of Tomato Paste have 9.5 times more Vitamin A, 2.7 times more Vitamin B2, 2.6 times more Vitamin B3, 2 times more Vitamin B6, 73 times more Vitamin C, 1.8 times more Vitamin E and 2.8 times more Vitamin K than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 14 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 2.2 times more Vitamin B1, 1.6 times more Vitamin B5 and 2.1 times more Vitamin B9 than Canned Tomato Paste.
• 14 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Paste vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• 14 ounces of Tomato Paste have 9 times more Calcium, 2.3 times more Copper, 1.5 times more Iron, 5.6 times more Potassium and 2.4 times more Selenium than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 14 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 1.9 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 15.4 times more Sodium and 4.9 times more Zinc than Canned Tomato Paste.
• 14 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 26.5 times more Sugars and 83.6 times more Fructose than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While 14 oz of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 7.1 times more Energy, 92.7 times more Fat, 68.2 times more Saturated Fat, 121.9 times more Omega 3, 147 times more Omega 6, 2.4 times more Carbohydrate, 2 times more Fiber and 1.7 times more Protein than Canned Tomato Paste.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6