Comparing Nutrients in 1 kilogram Tomato Paste VS Rye

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Rye	12%	4%	84%

Macro Nutrients

	Tomato Paste	Rye	Recommended Dietary Allowance
Energy	28.3% 820kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	38.8% 6.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	584% 759g	130g per day for Men 19-50 years
Sugars	168% 122g	13.5% 9.8g	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	1.5% 1.1g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 3g	% 7.1g	g per day for Men 19-50 years
Fiber	108% 41g	397% 151g	38g per day for Men 19-50 years
Protein	77% 43.2g	185% 103g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Rye	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	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	193% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	267% 42.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	226% 2.94mg	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	95% 380μg	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	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Rye	Recommended Dietary Allowance
Calcium	36% 360mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	408% 3.67mg	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	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	1120% 25.8mg	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	474% 3320mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	150% 5100mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	253% 139μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	241% 26.5mg	11mg per day for Men 19-50 years
Water	20% 735g	2.86% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Rye per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Rye:

• 1 kilogram of Tomato Paste has 76 times more Vitamin A, more Vitamin C, 5.1 times more Vitamin E and 1.9 times more Vitamin K than Rye.
• While 1 kg of Rye grain contains 5.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 10.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.2 times more Vitamin B9 than Canned Tomato Paste.
• 1 kilogram of Rye have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Rye grain have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Rye:

• 1 kilogram of Tomato Paste has 1.5 times more Calcium, 2 times more Potassium and 29.5 times more Sodium than Rye.
• While 1 kg of Rye grain contains 2.6 times more Magnesium, 8.5 times more Manganese, 4 times more Phosphorus, 2.6 times more Selenium and 4.2 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Rye contain similar levels of Copper and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 12.4 times more Sugars and 53.2 times more Fructose than Rye.
• While 1 kg of Rye grain contains 4.1 times more Energy, 15.4 times more Omega 3, 4.3 times more Omega 6, 4 times more Carbohydrate, 3.7 times more Fiber and 2.4 times more Protein than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6