Comparing Nutrients in 14 ounces Tomato Paste VS Snacks, popcorn, oil-popped, white popcorn, salt added

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Tomato Paste	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	11.2% 325kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	115% 112g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	60.7% 19.4g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	296% 50.3g	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	175% 227g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	NA	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	104% 39.7g	38g per day for Men 19-50 years
Protein	30.6% 17g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	0.44% 3.97μg	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	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	24.2% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	64% 0.83mg	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	17% 67.5μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	114% 17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	14.3% 143mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	97% 0.88mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	152% 3.5mg	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	142% 992mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	234% 3509mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	7.9% 292g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Snacks, popcorn, oil-popped, white popcorn, salt added per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of Snacks, popcorn, oil-popped, white popcorn, salt added 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, white popcorn, salt added:

• 14 ounces of Tomato Paste have 76 times more Vitamin A, 2 times more Vitamin B3 and 73 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 14 oz of Snacks, popcorn, oil-popped, white popcorn, salt added contain 2.2 times more Vitamin B1, 2.1 times more Vitamin B5 and 1.4 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Snacks, popcorn, oil-popped, white popcorn, salt added provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Tomato Paste vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• 14 ounces of Tomato Paste have 3.6 times more Calcium, 1.7 times more Copper and 4.5 times more Potassium than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 14 oz of Snacks, popcorn, oil-popped, white popcorn, salt added contain 2.6 times more Magnesium, 2.9 times more Manganese, 3 times more Phosphorus, 1.4 times more Selenium, 15 times more Sodium and 4.2 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Snacks, popcorn, oil-popped, white popcorn, salt added contain similar levels of Iron per 14 ounces.
• 14 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, popcorn, oil-popped, white popcorn, salt added contain 6.1 times more Energy, 59.8 times more Fat, 48.9 times more Saturated Fat, 104.3 times more Omega 3, 83.4 times more Omega 6, 3 times more Carbohydrate, 2.4 times more Fiber and 2.1 times more Protein than Canned Tomato Paste.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6