Comparing Nutrients in 14 ounces Tomato Paste VS Syrups, corn, high-fructose

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Syrups, corn, high-fructose	0%	0%	100%

Macro Nutrients

	Tomato Paste	Syrups, corn, high-fructose	Recommended Dietary Allowance
Energy	11.2% 325kcal	38.5% 1115kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	0% 0g	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	232% 302g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	414% 300g	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	0% 0g	38g per day for Men 19-50 years
Protein	30.6% 17g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Syrups, corn, high-fructose	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	0.87% 0.044mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	0% 0mg	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	0% 0μg	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	0% 0mg	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	0% 0mg	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	Syrups, corn, high-fructose	Recommended Dietary Allowance
Calcium	14.3% 143mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	12.8% 0.12mg	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	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	16.2% 0.37mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	7.9% 292g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Syrups, corn, high-fructose per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of Syrups, corn, high-fructose to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Paste vs Syrups, corn, high-fructose:

• 14 ounces of Tomato Paste have more Vitamin A, more Vitamin B1, 8.1 times more Vitamin B2, more Vitamin B3, 12.9 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, corn, high-fructose.
• 14 ounces of Syrups, corn, high-fructose have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Syrups, corn, high-fructose have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Paste vs Syrups, corn, high-fructose:

• 14 ounces of Tomato Paste have more Calcium, 12.6 times more Copper, 99.3 times more Iron, more Magnesium, 3.2 times more Manganese, more Phosphorus, more Potassium, 7.6 times more Selenium, 29.5 times more Sodium and 31.5 times more Zinc than Syrups, corn, high-fructose.
• 14 ounces of Syrups, corn, high-fructose lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have more Fiber and more Protein than Syrups, corn, high-fructose.
• While 14 oz of Syrups, corn, high-fructose contain 3.4 times more Energy, 4 times more Carbohydrate and 6.2 times more Sugars than Canned Tomato Paste.
• 14 ounces of Syrups, corn, high-fructose provide inadequate amounts of Fiber and Protein
• Both Canned Tomato Paste as well as Syrups, corn, high-fructose provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.