Comparing Nutrients in 1 pound Tomato Paste VS Figs

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Figs	4%	3%	93%

Macro Nutrients

	Tomato Paste	Figs	Recommended Dietary Allowance
Energy	13% 372kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	3.84% 0.65g	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	67% 87g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	102% 73.8g	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	34.6% 13g	38g per day for Men 19-50 years
Protein	35% 19.6g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Figs	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	39.4% 0.51mg	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	6.8% 27.2μg	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	10% 9.07mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	17.8% 21.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Figs	Recommended Dietary Allowance
Calcium	16.3% 163mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	35.3% 0.32mg	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	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	25.2% 0.58mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	9% 333g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Figs per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomato Paste versus 1 lb of Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomato Paste vs Figs:

• 1 pound of Tomato Paste has 10.9 times more Vitamin A, 3.1 times more Vitamin B2, 7.7 times more Vitamin B3, 1.9 times more Vitamin B6, 2 times more Vitamin B9, 11 times more Vitamin C, 39.1 times more Vitamin E and 2.4 times more Vitamin K than Figs.
• While 1 lb of Raw Figs contains 2.1 times more Vitamin B5 than Canned Tomato Paste.
• Both Tomato Paste and Figs provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Figs have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin E
• Both Canned Tomato Paste as well as Raw Figs have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Paste vs Figs:

• 1 pound of Tomato Paste has 5.2 times more Copper, 8.1 times more Iron, 2.5 times more Magnesium, 2.4 times more Manganese, 5.9 times more Phosphorus, 4.4 times more Potassium, 26.5 times more Selenium, 59 times more Sodium and 4.2 times more Zinc than Figs.
• Both Tomato Paste and Figs contain similar levels of Calcium per one pound.
• 1 pound of Figs lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 1.4 times more Fiber and 5.8 times more Protein than Figs.
• While 1 lb of Raw Figs contains 1.3 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Figs offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Figs provide inadequate amounts of Protein
• Both Canned Tomato Paste as well as Raw Figs provide inadequate amounts of Omega 3 and Omega 6 in one pound.