Comparing Nutrients in 1 pound Tomato Paste VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Flaxseed	13%	67%	20%

Macro Nutrients

	Tomato Paste	Flaxseed	Recommended Dietary Allowance
Energy	13% 372kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	158% 26.8g	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	101% 131g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	9.7% 7.03g	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	0% 0g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 5.2g	g per day for Men 19-50 years
Fiber	49% 18.6g	326% 124g	38g per day for Men 19-50 years
Protein	35% 19.6g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Flaxseed	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	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	511% 153μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.6% 54.4μg	99% 395μg	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	3.02% 2.72mg	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	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Flaxseed	Recommended Dietary Allowance
Calcium	16.3% 163mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	615% 5.53mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	423% 1778mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	489% 11.3mg	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	416% 2912mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	108% 3688mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	179% 19.7mg	11mg per day for Men 19-50 years
Water	9% 333g	0.85% 31.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Flaxseed per 1 lb

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

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

• 1 pound of Tomato Paste has more Vitamin A, 36.5 times more Vitamin C, 13.9 times more Vitamin E and 2.7 times more Vitamin K than Flaxseed.
• While 1 lb of Flaxseed contains 27.4 times more Vitamin B1, 6.9 times more Vitamin B5, 2.2 times more Vitamin B6 and 7.3 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Flaxseed provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Flaxseed have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Paste vs Flaxseed:

• 1 pound of Tomato Paste has 1.2 times more Potassium and 2 times more Sodium than Flaxseed.
• While 1 lb of Flaxseed contains 7.1 times more Calcium, 3.3 times more Copper, 1.9 times more Iron, 9.3 times more Magnesium, 8.2 times more Manganese, 7.7 times more Phosphorus, 4.8 times more Selenium and 6.9 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 7.9 times more Sugars and more Fructose than Flaxseed.
• While 1 lb of Flaxseed contains 6.5 times more Energy, 89.7 times more Fat, 36.6 times more Saturated Fat, 3259 times more Omega 3, 38.8 times more Omega 6, 1.5 times more Carbohydrate, 6.7 times more Fiber and 4.2 times more Protein than Canned Tomato Paste.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6