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

Macros Ratio

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

Macro Nutrients

	Tomato Paste	Snacks, rice cakes, brown rice, sesame seed	Recommended Dietary Allowance
Energy	28.3% 820kcal	135% 3920kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	39% 38g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	65.3% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	627% 815g	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	142% 54g	38g per day for Men 19-50 years
Protein	77% 43.2g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Snacks, rice cakes, brown rice, sesame seed	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	450% 72mg	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	119% 1.55mg	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	45% 180μg	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	33.3% 30mg	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, sesame seed	Recommended Dietary Allowance
Calcium	36% 360mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	433% 3.9mg	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	198% 16mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	1869% 43mg	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	536% 3750mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	85.3% 2900mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	438% 241μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	151% 2270mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	273% 30mg	11mg per day for Men 19-50 years
Water	20% 735g	1.6% 59g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Snacks, rice cakes, brown rice, sesame seed 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, sesame seed:

• 1 kilogram of Tomato Paste has more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B6 and 7.3 times more Vitamin C than Snacks, rice cakes, brown rice, sesame seed.
• While 1 kg of Snacks, rice cakes, brown rice, sesame seed contains 2.3 times more Vitamin B3, 10.3 times more Vitamin B5 and 1.5 times more Vitamin B9 than Canned Tomato Paste.
• 1 kilogram of Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Snacks, rice cakes, brown rice, sesame seed have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Tomato Paste has 3 times more Calcium, 1.9 times more Iron and 3.5 times more Potassium than Snacks, rice cakes, brown rice, sesame seed.
• While 1 kg of Snacks, rice cakes, brown rice, sesame seed contains 3.2 times more Magnesium, 14.2 times more Manganese, 4.5 times more Phosphorus, 4.5 times more Selenium, 3.8 times more Sodium and 4.8 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Snacks, rice cakes, brown rice, sesame seed contain similar levels of Copper per one kilogram.
• 1 kilogram of Snacks, rice cakes, brown rice, sesame seed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, rice cakes, brown rice, sesame seed contains 4.8 times more Energy, 8.1 times more Fat, 5.7 times more Omega 3, 7.3 times more Omega 6, 4.3 times more Carbohydrate, 1.3 times more Fiber and 1.8 times more Protein than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6