Comparing Nutrients in 1 pound Tomato Paste VS Garlic Powder

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Garlic Powder	18%	2%	80%

Macro Nutrients

	Tomato Paste	Garlic Powder	Recommended Dietary Allowance
Energy	13% 372kcal	51.8% 1501kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	3.8% 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	254% 330g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	15.2% 11g	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	1.94% 1.4g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 9.3g	g per day for Men 19-50 years
Fiber	49% 18.6g	107% 41g	38g per day for Men 19-50 years
Protein	35% 19.6g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Garlic Powder	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	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	67.4% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	577% 7.5mg	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	53.3% 213μg	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	6.05% 5.44mg	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	20.3% 3.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Garlic Powder	Recommended Dietary Allowance
Calcium	16.3% 163mg	36% 358mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	269% 2.4mg	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	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	193% 4.44mg	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	268% 1878mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	159% 5411mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	197% 108μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	18% 272mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	123% 13.6mg	11mg per day for Men 19-50 years
Water	9% 333g	0.79% 29.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Garlic Powder per 1 lb

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

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

• 1 pound of Tomato Paste has more Vitamin A, 3.9 times more Vitamin B3, 18.3 times more Vitamin C, 6.4 times more Vitamin E and 28.5 times more Vitamin K than Garlic Powder.
• While 1 lb of Garlic Powder Spices contains 7.3 times more Vitamin B1, 5.2 times more Vitamin B5, 7.7 times more Vitamin B6 and 3.9 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Garlic Powder provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Garlic Powder have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Garlic Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Paste vs Garlic Powder:

• 1 lb of Garlic Powder Spices contains 2.2 times more Calcium, 1.5 times more Copper, 1.9 times more Iron, 1.8 times more Magnesium, 3.2 times more Manganese, 5 times more Phosphorus, 4.5 times more Selenium and 4.7 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Garlic Powder contain similar levels of Potassium and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 5 times more Sugars and 18.9 times more Fructose than Garlic Powder.
• While 1 lb of Garlic Powder Spices contains 4 times more Energy, 3.8 times more Carbohydrate, 2.2 times more Fiber and 3.8 times more Protein than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Garlic Powder Spices provide inadequate amounts of Omega 3 and Omega 6 in one pound.