Comparing Nutrients in 1 kilogram Tomato Paste VS Snacks, rice cakes, brown rice, multigrain

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Snacks, rice cakes, brown rice, multigrain	9%	8%	83%

Macro Nutrients

	Tomato Paste	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Energy	28.3% 820kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	275% 4.4g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	616% 801g	130g per day for Men 19-50 years
Sugars	168% 122g	NA	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	79% 30g	38g per day for Men 19-50 years
Protein	77% 43.2g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Snacks, rice cakes, brown rice, multigrain	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	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	413% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	105% 1.37mg	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	50% 200μg	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	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	Snacks, rice cakes, brown rice, multigrain	Recommended Dietary Allowance
Calcium	36% 360mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	474% 4.27mg	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	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	326% 1370mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	2270% 52.2mg	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	529% 3700mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	86.5% 2940mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	NA	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	230% 25.3mg	11mg per day for Men 19-50 years
Water	20% 735g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Snacks, rice cakes, brown rice, multigrain per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Snacks, rice cakes, brown rice, multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Snacks, rice cakes, brown rice, multigrain:

• 1 kilogram of Tomato Paste has more Vitamin A, 1.6 times more Vitamin B6 and more Vitamin C than Snacks, rice cakes, brown rice, multigrain.
• While 1 kg of Snacks, rice cakes, brown rice, multigrain contains 2.1 times more Vitamin B3, 7 times more Vitamin B5 and 1.7 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Snacks, rice cakes, brown rice, multigrain provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Snacks, rice cakes, brown rice, multigrain have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Snacks, rice cakes, brown rice, multigrain have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Snacks, rice cakes, brown rice, multigrain:

• 1 kilogram of Tomato Paste has 1.7 times more Calcium, 1.5 times more Iron and 3.4 times more Potassium than Snacks, rice cakes, brown rice, multigrain.
• While 1 kg of Snacks, rice cakes, brown rice, multigrain contains 3.3 times more Magnesium, 17.3 times more Manganese, 4.5 times more Phosphorus, 4.3 times more Sodium and 4 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Snacks, rice cakes, brown rice, multigrain contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 1.4 times more Fiber than Snacks, rice cakes, brown rice, multigrain.
• While 1 kg of Snacks, rice cakes, brown rice, multigrain contains 4.7 times more Energy, 7.4 times more Fat, 62.9 times more Omega 3, 6.6 times more Omega 6, 4.2 times more Carbohydrate and 2 times more Protein than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6