Comparing Nutrients in 1 kilogram Tomato Paste VS Cookies, chocolate chip, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cookies, chocolate chip, commercially prepared, soft-type	3%	39%	58%

Macro Nutrients

	Tomato Paste	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	28.3% 820kcal	153% 4440kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	305% 98g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	101% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	506% 658g	130g per day for Men 19-50 years
Sugars	168% 122g	512% 371g	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	87.3% 63.3g	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	% 83.4g	g per day for Men 19-50 years
Sucrose	% 3g	% 221g	g per day for Men 19-50 years
Fiber	108% 41g	47.4% 18g	38g per day for Men 19-50 years
Protein	77% 43.2g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cookies, chocolate chip, commercially prepared, soft-type	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	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	218% 2.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	38.5% 0.5mg	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	67.5% 270μg	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	243% 219mg	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	287% 43mg	103% 15.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cookies, chocolate chip, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	36% 360mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	252% 2.27mg	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	509% 40.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	184% 4.23mg	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	87% 610mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	184% 2760mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	20% 735g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cookies, chocolate chip, commercially prepared, soft-type per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Cookies, chocolate chip, commercially prepared, soft-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Cookies, chocolate chip, commercially prepared, soft-type:

• 1 kilogram of Tomato Paste has more Vitamin A, 1.5 times more Vitamin B3, 4.3 times more Vitamin B6, 2.8 times more Vitamin E and 4.8 times more Vitamin K than Cookies, chocolate chip, commercially prepared, soft-type.
• While 1 kg of Cookies, chocolate chip, commercially prepared, soft-type contains 2.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.5 times more Vitamin B5 and 2.3 times more Vitamin B9 than Canned Tomato Paste.
• 1 kilogram of Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Cookies, chocolate chip, commercially prepared, soft-type have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Cookies, chocolate chip, commercially prepared, soft-type:

• 1 kilogram of Tomato Paste has 2.1 times more Calcium, 1.6 times more Copper, 1.4 times more Magnesium, 1.4 times more Phosphorus, 7.8 times more Potassium and 1.7 times more Selenium than Cookies, chocolate chip, commercially prepared, soft-type.
• While 1 kg of Cookies, chocolate chip, commercially prepared, soft-type contains 1.4 times more Iron, 1.4 times more Manganese and 4.7 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Cookies, chocolate chip, commercially prepared, soft-type contain similar levels of Zinc per one kilogram.
• 1 kilogram of Cookies, chocolate chip, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 2.3 times more Fiber than Cookies, chocolate chip, commercially prepared, soft-type.
• While 1 kg of Cookies, chocolate chip, commercially prepared, soft-type contains 5.4 times more Energy, 42.1 times more Fat, 97.5 times more Saturated Fat, 8.1 times more Omega 3, 11.3 times more Omega 6, 3.5 times more Carbohydrate and 3 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Cookies, chocolate chip, commercially prepared, soft-type offer comparable quantities of Fructose and Protein per one kilogram.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6