Comparing Nutrients in 1 pound Tomato Paste VS Cookies, chocolate chip, commercially prepared, regular, lower fat

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%

Macro Nutrients

	Tomato Paste	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Energy	13% 372kcal	70.5% 2046kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	83.8% 81.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	84.5% 27g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	94% 1.5g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	235% 306g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	205% 149g	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	36.6% 26.5g	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 1.36g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	35% 19.6g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	64.5% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	56% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	7.68% 0.1mg	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	70.3% 281μg	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	110% 99mg	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	130% 19.5mg	44.5% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Calcium	16.3% 163mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	103% 0.93mg	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	169% 13.5mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	77.7% 1.8mg	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	53.8% 376mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	18% 608mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	126% 1896mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	9% 333g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cookies, chocolate chip, commercially prepared, regular, lower fat per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomato Paste versus 1 lb of Cookies, chocolate chip, commercially prepared, regular, lower fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomato Paste vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• 1 pound of Tomato Paste has more Vitamin A, 1.6 times more Vitamin B3, 9.8 times more Vitamin B6, more Vitamin C, 2.9 times more Vitamin E and 2.8 times more Vitamin K than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While 1 lb of Cookies, chocolate chip, commercially prepared, regular, lower fat contains 4.4 times more Vitamin B1 and 5.2 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Cookies, chocolate chip, commercially prepared, regular, lower fat provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Canned Tomato Paste as well as Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Paste vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• 1 pound of Tomato Paste has more Calcium, 1.8 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus and 7.6 times more Potassium than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While 1 lb of Cookies, chocolate chip, commercially prepared, regular, lower fat contains 1.3 times more Manganese and 7.1 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Cookies, chocolate chip, commercially prepared, regular, lower fat contain similar levels of Iron, Selenium and Zinc per one pound.
• 1 pound of Cookies, chocolate chip, commercially prepared, regular, lower fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 1.4 times more Fiber than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While 1 lb of Cookies, chocolate chip, commercially prepared, regular, lower fat contains 5.5 times more Energy, 38.1 times more Fat, 59.6 times more Saturated Fat, 47.1 times more Omega 3, 34.9 times more Omega 6, 3.6 times more Carbohydrate, 2.7 times more Sugars and 1.4 times more Protein than Canned Tomato Paste.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6