Comparing Nutrients in 1 kilogram Tomato Paste VS Syrups, chocolate, fudge-type

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Tomato Paste	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	28.3% 820kcal	121% 3500kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	92% 89g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	124% 39.8g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	484% 629g	130g per day for Men 19-50 years
Sugars	168% 122g	480% 348g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	77% 43.2g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Syrups, chocolate, fudge-type	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	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	15.4% 0.2mg	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	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	243% 219mg	2.22% 2mg	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	175% 26.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	36% 360mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	387% 3.48mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	161% 3.7mg	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	139% 970mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	231% 3460mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	20% 735g	5.9% 218g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Syrups, chocolate, fudge-type per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Syrups, chocolate, fudge-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Syrups, chocolate, fudge-type:

• 1 kilogram of Tomato Paste has 76 times more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 12.3 times more Vitamin B3, 10.8 times more Vitamin B6, 3 times more Vitamin B9, 109.5 times more Vitamin C, 1.6 times more Vitamin E and 4.6 times more Vitamin K than Syrups, chocolate, fudge-type.
• While 1 kg of Syrups, chocolate, fudge-type contains more Vitamin B12 than Canned Tomato Paste.
• Both Tomato Paste and Syrups, chocolate, fudge-type provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Tomato Paste have insufficient amounts of Vitamin B12
• 1 kilogram of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Tomato Paste as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Syrups, chocolate, fudge-type:

• 1 kilogram of Tomato Paste has 2.3 times more Iron, 3.6 times more Potassium and 2.3 times more Selenium than Syrups, chocolate, fudge-type.
• While 1 kg of Syrups, chocolate, fudge-type contains 1.4 times more Calcium, 5.9 times more Sodium and 1.3 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Syrups, chocolate, fudge-type contain similar levels of Copper, Magnesium, Manganese and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 1.5 times more Fiber than Syrups, chocolate, fudge-type.
• While 1 kg of Syrups, chocolate, fudge-type contains 4.3 times more Energy, 18.9 times more Fat, 39.8 times more Saturated Fat, 3.3 times more Carbohydrate and 2.9 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Syrups, chocolate, fudge-type offer comparable quantities of Protein per one kilogram.
• Both Canned Tomato Paste as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.