Comparing Nutrients in 14 ounces Tomato Paste VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	11%	55%	34%

Macro Nutrients

	Tomato Paste	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Energy	11.2% 325kcal	66.2% 1921kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	131% 127g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	75.7% 24.2g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	262% 44.5g	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	137% 178g	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	NA	38g per day for Men 19-50 years
Protein	30.6% 17g	101% 56.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	109% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	76.5% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	79% 1.03mg	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	64.5% 258μg	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	5.73% 5.16mg	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, trail mix, regular, with chocolate chips, unsalted nuts and seeds	Recommended Dietary Allowance
Calcium	14.3% 143mg	43.3% 433mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	372% 3.35mg	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	168% 13.5mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	152% 639mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	183% 4.2mg	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	219% 1536mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	75.6% 2572mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	NA	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	113% 12.5mg	11mg per day for Men 19-50 years
Water	7.9% 292g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Paste vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 14 ounces of Tomato Paste have 5.8 times more Vitamin A and 16.8 times more Vitamin C than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 14 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 6.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 6.8 times more Vitamin B5 and 5.4 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Tomato Paste vs Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds:

• 14 ounces of Tomato Paste have 1.6 times more Potassium and 2.2 times more Sodium than Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds.
• While 14 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 3 times more Calcium, 2.3 times more Copper, 3.8 times more Magnesium, 3.5 times more Manganese, 4.7 times more Phosphorus and 5 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds contain 5.9 times more Energy, 67.9 times more Fat, 61 times more Saturated Fat, 11.4 times more Omega 3, 73.8 times more Omega 6, 2.4 times more Carbohydrate and 3.3 times more Protein than Canned Tomato Paste.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6