Comparing Nutrients in 1 kilogram Tomato Paste VS Puddings, coconut cream, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Puddings, coconut cream, dry mix, instant	1%	21%	78%

Macro Nutrients

	Tomato Paste	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Energy	28.3% 820kcal	143% 4150kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	313% 100g	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	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	642% 835g	130g per day for Men 19-50 years
Sugars	168% 122g	883% 640g	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	105% 40g	38g per day for Men 19-50 years
Protein	77% 43.2g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Puddings, coconut cream, dry mix, instant	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	31.5% 0.41mg	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	5% 20μg	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	3.33% 3mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Calcium	36% 360mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	168% 1.5mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	213% 4.9mg	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	1030% 7210mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	693% 10400mg	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	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Puddings, coconut cream, dry mix, instant per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Puddings, coconut cream, dry mix, instant:

• 1 kilogram of Tomato Paste has more Vitamin A, 4.6 times more Vitamin B1, 2.9 times more Vitamin B2, 14 times more Vitamin B3, 1.2 times more Vitamin B5, 5.3 times more Vitamin B6, 6 times more Vitamin B9, 73 times more Vitamin C, 53.8 times more Vitamin E and 114 times more Vitamin K than Puddings, coconut cream, dry mix, instant.
• 1 kilogram of Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Puddings, coconut cream, dry mix, instant:

• 1 kilogram of Tomato Paste has 4.5 times more Calcium, 2.4 times more Copper, 4.1 times more Iron, 2.5 times more Magnesium, 10.6 times more Potassium, 1.3 times more Selenium and 2.1 times more Zinc than Puddings, coconut cream, dry mix, instant.
• While 1 kg of Puddings, coconut cream, dry mix, instant contains 1.6 times more Manganese, 8.7 times more Phosphorus and 17.6 times more Sodium than Canned Tomato Paste.
• 1 kilogram of Puddings, coconut cream, dry mix, instant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 4.8 times more Protein than Puddings, coconut cream, dry mix, instant.
• While 1 kg of Puddings, coconut cream, dry mix, instant contains 5.1 times more Energy, 21.3 times more Fat, 100 times more Saturated Fat, 4.4 times more Carbohydrate and 5.3 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Puddings, coconut cream, dry mix, instant offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Puddings, coconut cream, dry mix, instant provide inadequate amounts of Protein
• Both Canned Tomato Paste as well as Puddings, coconut cream, dry mix, instant provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.