Comparing Nutrients in 1 kilogram Snacks, pretzels, hard, plain, salted VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, salted	10%	7%	83%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Snacks, pretzels, hard, plain, salted	Tomato Paste	Recommended Dietary Allowance
Energy	132% 3840kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	30.2% 29.3g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	72% 12.3g	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	618% 804g	145% 189g	130g per day for Men 19-50 years
Sugars	30.5% 22g	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	4.28% 3.1g	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	% 6.9g	% 57.5g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	89.5% 34g	108% 41g	38g per day for Men 19-50 years
Protein	179% 100g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, salted	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	353% 4.24mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	255% 3.32mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.7mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	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	415% 1660μg	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	23.3% 21mg	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	31.3% 4.7mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, salted	Tomato Paste	Recommended Dietary Allowance
Calcium	27% 270mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	573% 45.8mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	441% 10mg	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	183% 1280mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	827% 12400mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, salted VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Snacks, pretzels, hard, plain, salted 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 Snacks, pretzels, hard, plain, salted vs Tomato Paste:

• 1 kilogram of Snacks, pretzels, hard, plain, salted has 7.1 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B3, 2.3 times more Vitamin B5 and 13.8 times more Vitamin B9 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains more Vitamin A, 2.9 times more Vitamin B6, 10.4 times more Vitamin C, 9.1 times more Vitamin E and 4.1 times more Vitamin K than Snacks, pretzels, hard, plain, salted.
• 1 kilogram of Snacks, pretzels, hard, plain, salted have insufficient amounts of Vitamin A
• Both Snacks, pretzels, hard, plain, salted as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Snacks, pretzels, hard, plain, salted vs Tomato Paste:

• 1 kilogram of Snacks, pretzels, hard, plain, salted has 1.5 times more Iron, 3.4 times more Manganese, 1.5 times more Phosphorus, 21 times more Sodium and 1.7 times more Zinc than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.3 times more Calcium, 2.3 times more Copper, 1.4 times more Magnesium and 4.5 times more Potassium than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Tomato Paste contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Snacks, pretzels, hard, plain, salted has 4.7 times more Energy, 6.2 times more Fat, 9.1 times more Omega 3, 8.1 times more Omega 6, 4.3 times more Carbohydrate and 2.3 times more Protein than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 5.5 times more Sugars and 18.9 times more Fructose than Snacks, pretzels, hard, plain, salted.
• Both Snacks, pretzels, hard, plain, salted and Tomato Paste offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6