Comparing Nutrients in 14 ounces Tomato Paste VS Poppy Seed

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Poppy Seed	13%	67%	20%

Macro Nutrients

	Tomato Paste	Poppy Seed	Recommended Dietary Allowance
Energy	11.2% 325kcal	72% 2084kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	170% 165g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	56% 18g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	67.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	661% 112g	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	86% 112g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	16.4% 12g	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	1.6% 1.15g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 9.25g	g per day for Men 19-50 years
Fiber	43% 16.3g	204% 77.4g	38g per day for Men 19-50 years
Protein	30.6% 17g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Poppy Seed	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	282% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	22.2% 3.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	25.7% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	75.4% 0.98mg	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	81.4% 325μg	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	4.4% 3.97mg	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	47% 7.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Poppy Seed	Recommended Dietary Allowance
Calcium	14.3% 143mg	571% 5707mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	717% 6.46mg	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	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	328% 1377mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	1157% 26.6mg	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	493% 3453mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	84% 2854mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	285% 31.4mg	11mg per day for Men 19-50 years
Water	7.9% 292g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Poppy Seed per 14 oz

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

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

• 14 ounces of Tomato Paste have more Vitamin A, 1.5 times more Vitamin B2, 3.4 times more Vitamin B3, 21.9 times more Vitamin C, 2.4 times more Vitamin E and more Vitamin K than Poppy Seed.
• While 14 oz of Poppy Seed Spices contain 14.2 times more Vitamin B1, 2.3 times more Vitamin B5 and 6.8 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Poppy Seed provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Poppy Seed have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Poppy Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Paste vs Poppy Seed:

• 14 ounces of Tomato Paste have 1.4 times more Potassium and 2.3 times more Sodium than Poppy Seed.
• While 14 oz of Poppy Seed Spices contain 39.9 times more Calcium, 4.5 times more Copper, 3.3 times more Iron, 8.3 times more Magnesium, 22.2 times more Manganese, 10.5 times more Phosphorus, 2.5 times more Selenium and 12.5 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 4.1 times more Sugars and 20.2 times more Fructose than Poppy Seed.
• While 14 oz of Poppy Seed Spices contain 6.4 times more Energy, 88.4 times more Fat, 45.2 times more Saturated Fat, 39 times more Omega 3, 186.2 times more Omega 6, 1.5 times more Carbohydrate, 4.8 times more Fiber and 4.2 times more Protein than Canned Tomato Paste.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6