Comparing Nutrients in 1 kilogram Tomato Paste VS Muffins, English, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Muffins, English, whole-wheat	16%	9%	75%

Macro Nutrients

	Tomato Paste	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	28.3% 820kcal	70% 2030kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	10.4% 3.34g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	46.3% 7.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	311% 404g	130g per day for Men 19-50 years
Sugars	168% 122g	112% 81g	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	176% 67g	38g per day for Men 19-50 years
Protein	77% 43.2g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Muffins, English, whole-wheat	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	250% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	213% 34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	139% 6.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	125% 1.63mg	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	123% 490μg	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	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	36% 360mg	265% 2650mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	236% 2.12mg	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	306% 24.5mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	169% 710mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	778% 18mg	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	403% 2820mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	733% 403μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	243% 3640mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	145% 16mg	11mg per day for Men 19-50 years
Water	20% 735g	12.4% 457g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Muffins, English, whole-wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Muffins, English, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Muffins, English, whole-wheat:

• 1 kilogram of Tomato Paste has more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, 10.5 times more Vitamin E and 11.4 times more Vitamin K than Muffins, English, whole-wheat.
• While 1 kg of Muffins, English, whole-wheat contains 5 times more Vitamin B1, 4.9 times more Vitamin B5 and 4.1 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Muffins, English, whole-wheat provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Muffins, English, whole-wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Muffins, English, whole-wheat have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Muffins, English, whole-wheat:

• 1 kilogram of Tomato Paste has 1.7 times more Copper, 1.2 times more Iron and 4.8 times more Potassium than Muffins, English, whole-wheat.
• While 1 kg of Muffins, English, whole-wheat contains 7.4 times more Calcium, 1.7 times more Magnesium, 5.9 times more Manganese, 3.4 times more Phosphorus, 7.6 times more Selenium, 6.2 times more Sodium and 2.5 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 1.5 times more Sugars than Muffins, English, whole-wheat.
• While 1 kg of Muffins, English, whole-wheat contains 2.5 times more Energy, 4.5 times more Fat, 6.6 times more Omega 3, 5.2 times more Omega 6, 2.1 times more Carbohydrate, 1.6 times more Fiber and 2 times more Protein than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6