Comparing Nutrients in 1 kilogram Tomato Paste VS Cookie, chocolate, with icing or coating

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cookie, chocolate, with icing or coating	4%	43%	53%

Macro Nutrients

	Tomato Paste	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Energy	28.3% 820kcal	175% 5070kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	249% 242g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	516% 165g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	133% 2.13g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	199% 34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	522% 679g	130g per day for Men 19-50 years
Sugars	168% 122g	441% 320g	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	80.7% 58.5g	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	60.5% 23g	38g per day for Men 19-50 years
Protein	77% 43.2g	80.4% 45g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	17.7% 0.23mg	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	30% 120μg	145% 580μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	243% 219mg	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	287% 43mg	186% 28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	57.5% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Calcium	36% 360mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	297% 2.67mg	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	373% 30mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	NA	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	119% 830mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	28% 950mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	215% 118μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	253% 3800mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	20% 735g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cookie, chocolate, with icing or coating per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Cookie, chocolate, with icing or coating to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Cookie, chocolate, with icing or coating:

• 1 kilogram of Tomato Paste has more Vitamin A, 1.2 times more Vitamin B3, 9.4 times more Vitamin B6, more Vitamin C, 1.5 times more Vitamin E and 1.7 times more Vitamin K than Cookie, chocolate, with icing or coating.
• While 1 kg of Cookie, chocolate, with icing or coating contains 4.8 times more Vitamin B1 and 4.8 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Cookie, chocolate, with icing or coating provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Canned Tomato Paste as well as Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Cookie, chocolate, with icing or coating:

• 1 kilogram of Tomato Paste has 2.4 times more Calcium, 1.4 times more Copper, 1.7 times more Magnesium, 10.7 times more Potassium and 2.1 times more Zinc than Cookie, chocolate, with icing or coating.
• While 1 kg of Cookie, chocolate, with icing or coating contains 2.2 times more Selenium and 6.4 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Cookie, chocolate, with icing or coating contain similar levels of Iron and Phosphorus per one kilogram.
• 1 kilogram of Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 1.8 times more Fiber than Cookie, chocolate, with icing or coating.
• While 1 kg of Cookie, chocolate, with icing or coating contains 6.2 times more Energy, 51.5 times more Fat, 165 times more Saturated Fat, 30.4 times more Omega 3, 22.3 times more Omega 6, 3.6 times more Carbohydrate and 2.6 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Cookie, chocolate, with icing or coating offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6