Comparing Nutrients in 1 kilogram Dark Rye Flour VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Dark Rye Flour	Tomato Paste	Recommended Dietary Allowance
Energy	112% 3250kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	23% 22g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	528% 686g	145% 189g	130g per day for Men 19-50 years
Sugars	32% 23g	168% 122g	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	3.17% 2.3g	80.7% 58.5g	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	% 2.2g	% 57.5g	g per day for Men 19-50 years
Sucrose	% 18g	% 3g	g per day for Men 19-50 years
Fiber	626% 238g	108% 41g	38g per day for Men 19-50 years
Protein	284% 159g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Tomato Paste	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.16mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	267% 42.7mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	341% 4.43mg	166% 2.16mg	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	82.5% 330μg	30% 120μg	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	243% 219mg	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	182% 27.3mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Tomato Paste	Recommended Dietary Allowance
Calcium	37% 370mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	406% 3.65mg	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	621% 49.7mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	2636% 60.6mg	131% 3.02mg	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	713% 4990mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	211% 7170mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	458% 50.4mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	2.9% 108g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Rye Flour VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Dark Rye Flour versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dark Rye Flour vs Tomato Paste:

• 1 kilogram of Dark Rye Flour has 5.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 10.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.8 times more Vitamin B9 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 76 times more Vitamin A, more Vitamin C, 1.6 times more Vitamin E and 1.9 times more Vitamin K than Dark Rye Flour.
• 1 kilogram of Dark Rye Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Dark Rye Flour as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dark Rye Flour vs Tomato Paste:

• 1 kilogram of Dark Rye Flour has 1.5 times more Copper, 1.7 times more Iron, 3.8 times more Magnesium, 20.1 times more Manganese, 6 times more Phosphorus, 3.4 times more Selenium and 8 times more Zinc than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.4 times more Potassium and 29.5 times more Sodium than Dark Rye Flour.
• Both Dark Rye Flour and Tomato Paste contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dark Rye Flour has 4 times more Energy, 4.7 times more Fat, 21 times more Omega 3, 5.9 times more Omega 6, 3.6 times more Carbohydrate, 5.8 times more Fiber and 3.7 times more Protein than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 5.3 times more Sugars and 25.4 times more Fructose than Dark Rye Flour.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6