Comparing Nutrients in 1 kilogram Tomato Paste VS Muffins, blueberry, dry mix

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Muffins, blueberry, dry mix	5%	10%	85%

Macro Nutrients

	Tomato Paste	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Energy	28.3% 820kcal	101% 2930kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	33.5% 32.5g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	36.3% 11.6g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	77% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	469% 610g	130g per day for Men 19-50 years
Sugars	168% 122g	451% 327g	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	37% 14g	38g per day for Men 19-50 years
Protein	77% 43.2g	62% 34.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	193% 2.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	178% 2.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	116% 18.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	111% 5.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	63% 0.82mg	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	133% 530μg	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	25.6% 23mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Calcium	36% 360mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	98% 0.88mg	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	203% 16mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	120% 2.76mg	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	314% 2200mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	14% 480mg	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	319% 4790mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	20% 735g	8.16% 302g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Muffins, blueberry, dry mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Muffins, blueberry, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Muffins, blueberry, dry mix:

• 1 kilogram of Tomato Paste has 76 times more Vitamin A, 1.7 times more Vitamin B3, 2.6 times more Vitamin B6 and 9.5 times more Vitamin C than Muffins, blueberry, dry mix.
• While 1 kg of Muffins, blueberry, dry mix contains 3.9 times more Vitamin B1, 1.5 times more Vitamin B2, 3.9 times more Vitamin B5 and 4.4 times more Vitamin B9 than Canned Tomato Paste.
• 1 kilogram of Muffins, blueberry, dry mix have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Muffins, blueberry, dry mix have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Muffins, blueberry, dry mix:

• 1 kilogram of Tomato Paste has 2 times more Calcium, 4.1 times more Copper, 1.8 times more Iron, 3.2 times more Magnesium, 21.1 times more Potassium, 1.7 times more Selenium and 1.9 times more Zinc than Muffins, blueberry, dry mix.
• While 1 kg of Muffins, blueberry, dry mix contains 2.7 times more Phosphorus and 8.1 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Muffins, blueberry, dry mix contain similar levels of Manganese per one kilogram.
• 1 kilogram of Muffins, blueberry, dry mix lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 2.9 times more Fiber and 1.2 times more Protein than Muffins, blueberry, dry mix.
• While 1 kg of Muffins, blueberry, dry mix contains 3.6 times more Energy, 6.9 times more Fat, 11.6 times more Saturated Fat, 8.6 times more Omega 6, 3.2 times more Carbohydrate and 2.7 times more Sugars than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Muffins, blueberry, dry mix provide inadequate amounts of Omega 3 in one kilogram.