Comparing Nutrients in 14 ounces Tortillas, ready-to-bake or -fry, flour, shelf stable VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Tortillas, ready-to-bake or -fry, flour, shelf stable	11%	23%	66%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Tomato Paste	Recommended Dietary Allowance
Energy	40.6% 1179kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	15% 4.86g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	96% 1.54g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	41% 7g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 196g	57.7% 75g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	66.7% 48.3g	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	0.16% 0.12g	32% 23.2g	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	% 0.36g	% 23g	g per day for Men 19-50 years
Sucrose	% 1.9g	% 1.2g	g per day for Men 19-50 years
Fiber	25% 9.53g	43% 16.3g	38g per day for Men 19-50 years
Protein	56.8% 31.8g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	161% 1.93mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	66% 0.86mg	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	117% 468μg	12% 47.6μg	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	0% 0mg	97% 87mg	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	22.8% 3.4mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortillas, ready-to-bake or -fry, flour, shelf stable	Tomato Paste	Recommended Dietary Allowance
Calcium	64.7% 647mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	161% 1.45mg	0.9mg per day for Men 19-50 years
Fluoride	2% 79.4μg	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	165% 13mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	52% 1.2mg	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	121% 845mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	196% 2945mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	3.48% 129g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortillas, ready-to-bake or -fry, flour, shelf stable VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Tortillas, ready-to-bake or -fry, flour, shelf stable versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable vs Tomato Paste:

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have 8.1 times more Vitamin B1, 1.4 times more Vitamin B3, 2 times more Vitamin B5 and 9.8 times more Vitamin B9 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain more Vitamin A, 7.7 times more Vitamin B6, more Vitamin C, 5 times more Vitamin E and 2.7 times more Vitamin K than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Tomato Paste provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have insufficient amounts of Vitamin A and Vitamin C
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tortillas, ready-to-bake or -fry, flour, shelf stable vs Tomato Paste:

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have 4.5 times more Calcium, 1.7 times more Manganese, 2.6 times more Phosphorus, 4.1 times more Selenium and 12.6 times more Sodium than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 3.2 times more Copper, 2 times more Magnesium and 7.6 times more Potassium than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• Both Tortillas, ready-to-bake or -fry, flour, shelf stable and Tomato Paste contain similar levels of Iron and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tortillas, ready-to-bake or -fry, flour, shelf stable have 3.6 times more Energy, 16.1 times more Fat, 12.3 times more Saturated Fat, 55.3 times more Omega 3, 11.6 times more Omega 6, 2.6 times more Carbohydrate and 1.9 times more Protein than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 4.6 times more Sugars, 195 times more Fructose and 1.7 times more Fiber than Tortillas, ready-to-bake or -fry, flour, shelf stable.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6