Comparing Nutrients in 14 ounces Tomato Paste VS Teff

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Teff	14%	6%	80%

Macro Nutrients

	Tomato Paste	Teff	Recommended Dietary Allowance
Energy	11.2% 325kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	9.74% 9.45g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	5.57% 1.8g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	223% 290g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	10% 7.3g	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	2.57% 1.87g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 2.46g	g per day for Men 19-50 years
Fiber	43% 16.3g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	30.6% 17g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Teff	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	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	74.8% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	147% 1.9mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	97% 87mg	NA	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Teff	Recommended Dietary Allowance
Calcium	14.3% 143mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	357% 3.2mg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	1594% 36.7mg	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	243% 1703mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	50% 1695mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	7.9% 292g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Teff per 14 oz

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

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

• 14 ounces of Tomato Paste have more Vitamin A, 53.8 times more Vitamin E and 6 times more Vitamin K than Teff.
• While 14 oz of Raw Teff contain 6.5 times more Vitamin B1, 1.8 times more Vitamin B2, 6.6 times more Vitamin B5 and 2.2 times more Vitamin B6 than Canned Tomato Paste.
• Both Tomato Paste and Teff provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Teff have insufficient amounts of Vitamin A, Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Tomato Paste vs Teff:

• 14 ounces of Tomato Paste have 2.4 times more Potassium, 1.2 times more Selenium and 4.9 times more Sodium than Teff.
• While 14 oz of Raw Teff contain 5 times more Calcium, 2.2 times more Copper, 2.6 times more Iron, 4.4 times more Magnesium, 30.6 times more Manganese, 5.2 times more Phosphorus and 5.8 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 6.6 times more Sugars and 12.4 times more Fructose than Teff.
• While 14 oz of Raw Teff contain 4.5 times more Energy, 5.1 times more Fat, 19.3 times more Omega 3, 6.2 times more Omega 6, 3.9 times more Carbohydrate, 2 times more Fiber and 3.1 times more Protein than Canned Tomato Paste.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6