Comparing Nutrients in 1 pound Tomato Paste VS Fat Free Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Fat Free Potato Chips	10%	1%	89%

Macro Nutrients

	Tomato Paste	Fat Free Potato Chips	Recommended Dietary Allowance
Energy	13% 372kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	5.34% 0.91g	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	292% 380g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	23% 16.7g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	35% 19.6g	78% 43.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Fat Free Potato Chips	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	408% 4.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	183% 29.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	279% 3.63mg	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	51% 204μg	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	47% 42mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	34.4% 41.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Fat Free Potato Chips	Recommended Dietary Allowance
Calcium	16.3% 163mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	87.7% 0.79mg	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	202% 16mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	NA	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	108% 757mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	217% 7384mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	67% 36.7μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	30.5% 3.36mg	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 Fat Free Potato Chips per 1 lb

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

Lets compare vitamin content per 1 pound of Tomato Paste vs Fat Free Potato Chips:

• 1 pound of Tomato Paste has 76 times more Vitamin A, 1.3 times more Vitamin B2, 2.4 times more Vitamin C, 107.5 times more Vitamin E and 1.3 times more Vitamin K than Fat Free Potato Chips.
• While 1 lb of Salted Fat Free Potato Chips contains 18 times more Vitamin B1, 2.1 times more Vitamin B3, 3.7 times more Vitamin B6 and 3.8 times more Vitamin B9 than Canned Tomato Paste.
• 1 pound of Fat Free Potato Chips have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Tomato Paste as well as Salted Fat Free Potato Chips have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Paste vs Fat Free Potato Chips:

• 1 pound of Tomato Paste has 2.1 times more Copper than Fat Free Potato Chips.
• While 1 lb of Salted Fat Free Potato Chips contains 1.7 times more Magnesium, 2 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Selenium and 10.9 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Fat Free Potato Chips contain similar levels of Calcium, Iron and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 3.3 times more Sugars than Fat Free Potato Chips.
• While 1 lb of Salted Fat Free Potato Chips contains 4.6 times more Energy, 8.6 times more Omega 3, 4.4 times more Carbohydrate, 1.8 times more Fiber and 2.2 times more Protein than Canned Tomato Paste.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Salted Fat Free Potato Chips provide inadequate amounts of Omega 6 in one pound.