Comparing Nutrients in 1 pound Tomato Paste VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Tomato Paste	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	13% 372kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	121% 117g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	244% 78g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	233% 303g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	233% 169g	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	26.3% 9.98g	38g per day for Men 19-50 years
Protein	35% 19.6g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	22.3% 0.29mg	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	56.7% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.76% 4.54IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	130% 19.5mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	16.3% 163mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	98% 0.88mg	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	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	92% 2.1mg	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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	92% 50.3μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	80% 1202mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	9% 333g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cookies, graham crackers, chocolate-coated per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomato Paste versus 1 lb of Cookies, graham crackers, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomato Paste vs Cookies, graham crackers, chocolate-coated:

• 1 pound of Tomato Paste has 38 times more Vitamin A, 1.8 times more Vitamin B3, 3.4 times more Vitamin B6, 219 times more Vitamin C, 4.3 times more Vitamin E and 1.8 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• While 1 lb of Cookies, graham crackers, chocolate-coated contains 4.5 times more Vitamin B1, 2.7 times more Vitamin B5, 4.2 times more Vitamin B9 and more Vitamin B12 than Canned Tomato Paste.
• Both Tomato Paste and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Tomato Paste have insufficient amounts of Vitamin B12
• 1 pound of Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Paste vs Cookies, graham crackers, chocolate-coated:

• 1 pound of Tomato Paste has 1.9 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 3.8 times more Potassium and 3.2 times more Zinc than Cookies, graham crackers, chocolate-coated.
• While 1 lb of Cookies, graham crackers, chocolate-coated contains 1.3 times more Calcium, 1.5 times more Manganese, 2.1 times more Selenium and 4.5 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Cookies, graham crackers, chocolate-coated contain similar levels of Phosphorus per one pound.
• 1 pound of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 1.9 times more Fiber than Cookies, graham crackers, chocolate-coated.
• While 1 lb of Cookies, graham crackers, chocolate-coated contains 6.1 times more Energy, 54.9 times more Fat, 172 times more Saturated Fat, 7.6 times more Omega 3, 29.6 times more Omega 6, 3.5 times more Carbohydrate and 3.1 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Cookies, graham crackers, chocolate-coated offer comparable quantities of Protein per one pound.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6