Comparing Nutrients in 1 pound Candies, soft fruit and nut squares VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Candies, soft fruit and nut squares	2%	22%	76%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Candies, soft fruit and nut squares	Tomato Paste	Recommended Dietary Allowance
Energy	61% 1769kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.07g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	373% 5.96g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	147% 25g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	66% 85.8g	130g per day for Men 19-50 years
Sugars	287% 208g	76.2% 55.2g	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	NA	36.6% 26.5g	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	NA	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	28.6% 11g	49% 18.6g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Candies, soft fruit and nut squares	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.05% 0.81mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	75.4% 0.98mg	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	13.6% 54.4μg	13.6% 54.4μg	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	1% 0.91mg	110% 99mg	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	3.02% 0.45mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, soft fruit and nut squares	Tomato Paste	Recommended Dietary Allowance
Calcium	7.7% 77mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	153% 1.37mg	184% 1.66mg	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	52.7% 4.2mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	59.6% 1.37mg	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	35% 245mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	11% 372mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	39.6% 594mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	1.7% 63g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, soft fruit and nut squares VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Candies, soft fruit and nut squares versus 1 lb of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Candies, soft fruit and nut squares vs Tomato Paste:

• 1 lb of Canned Tomato Paste contains more Vitamin A, 1.3 times more Vitamin B1, 3.9 times more Vitamin B2, 17.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6, 109.5 times more Vitamin C, 43 times more Vitamin E and 28.5 times more Vitamin K than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Tomato Paste provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Candies, soft fruit and nut squares have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C, Vitamin E and Vitamin K
• Both Candies, soft fruit and nut squares as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Candies, soft fruit and nut squares vs Tomato Paste:

• 1 pound of Candies, soft fruit and nut squares has 1.8 times more Manganese and 2.2 times more Sodium than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 2.1 times more Calcium, 3.2 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 12.4 times more Potassium and 3.8 times more Selenium than Candies, soft fruit and nut squares.
• Both Candies, soft fruit and nut squares and Tomato Paste contain similar levels of Copper and Zinc per one pound.
• 1 pound of Candies, soft fruit and nut squares lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Candies, soft fruit and nut squares has 4.8 times more Energy, 20.3 times more Fat, 9 times more Saturated Fat, 187.9 times more Omega 3, 36.3 times more Omega 6, 3.9 times more Carbohydrate and 3.8 times more Sugars than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.7 times more Fiber and 1.9 times more Protein than Candies, soft fruit and nut squares.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6