Comparing Nutrients in 14 ounces Tomato Paste VS Snacks, taro chips

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Snacks, taro chips	2%	44%	54%

Macro Nutrients

	Tomato Paste	Snacks, taro chips	Recommended Dietary Allowance
Energy	11.2% 325kcal	68% 1977kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	79.8% 25.5g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	299% 51g	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	208% 270g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	21% 15g	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	75.2% 28.6g	38g per day for Men 19-50 years
Protein	30.6% 17g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Snacks, taro chips	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	134% 1.74mg	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	20% 79.4μg	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	22% 20mg	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	300% 45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	59.5% 71.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Snacks, taro chips	Recommended Dietary Allowance
Calcium	14.3% 143mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	123% 1.1mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	0.17% 0.004mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	88% 2997mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	90% 1357mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	7.9% 292g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Snacks, taro chips per 14 oz

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

Lets compare vitamin content per 14 ounces of Tomato Paste vs Snacks, taro chips:

• 14 ounces of Tomato Paste have 10.9 times more Vitamin A, 5.3 times more Vitamin B2, 6 times more Vitamin B3 and 4.4 times more Vitamin C than Snacks, taro chips.
• While 14 oz of Snacks, taro chips contain 2.9 times more Vitamin B1, 4.7 times more Vitamin B5, 2 times more Vitamin B6, 1.7 times more Vitamin B9, 2.6 times more Vitamin E and 1.6 times more Vitamin K than Canned Tomato Paste.
• 14 ounces of Snacks, taro chips have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Snacks, taro chips have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Paste vs Snacks, taro chips:

• 14 ounces of Tomato Paste have 1.3 times more Copper, 2.5 times more Iron, 302 times more Manganese, 1.3 times more Potassium, 2.9 times more Selenium and 1.7 times more Zinc than Snacks, taro chips.
• While 14 oz of Snacks, taro chips contain 1.7 times more Calcium, 2 times more Magnesium, 1.6 times more Phosphorus and 5.8 times more Sodium than Canned Tomato Paste.
• 14 ounces of Snacks, taro chips lack sufficient amounts of Manganese

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 3.2 times more Sugars and 1.9 times more Protein than Snacks, taro chips.
• While 14 oz of Snacks, taro chips contain 6.1 times more Energy, 53 times more Fat, 64.3 times more Saturated Fat, 8.6 times more Omega 3, 84.3 times more Omega 6, 3.6 times more Carbohydrate and 1.8 times more Fiber than Canned Tomato Paste.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6