Comparing Nutrients in 5 ounces Powder Lemonade VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Powder Lemonade	0%	2%	98%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Powder Lemonade	Tomato Paste	Recommended Dietary Allowance
Energy	18.4% 533kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	20.6% 27g	130g per day for Men 19-50 years
Sugars	185% 134g	24% 17.3g	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	34.2% 25g	11.4% 8.3g	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	% 3.9g	% 8.15g	g per day for Men 19-50 years
Sucrose	% 105g	% 0.43g	g per day for Men 19-50 years
Fiber	1.5% 0.57g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	0% 0g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Powder Lemonade	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.15% 0.18mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.085mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	23.6% 0.31mg	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	2.13% 8.5μg	4.25% 17μg	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	63% 56.6mg	34.5% 31mg	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	1.32% 0.2mg	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Lemonade	Tomato Paste	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	57.5% 0.52mg	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	3.37% 0.27mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	83.4% 350mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	0.99% 0.023mg	18.6% 0.43mg	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	0.81% 5.67mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	4.8% 72.3mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.055% 2.03g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder Lemonade VS Tomato Paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Powder Lemonade versus 5 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Powder Lemonade vs Tomato Paste:

• 5 ounces of Powder Lemonade have 1.8 times more Vitamin C than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain more Vitamin A, 4 times more Vitamin B1, more Vitamin B2, 23.7 times more Vitamin B3, 2.4 times more Vitamin B5, 8.3 times more Vitamin B6, 2 times more Vitamin B9, 30.7 times more Vitamin E and more Vitamin K than Powder Lemonade.
• 5 ounces of Powder Lemonade have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Powder Lemonade as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Powder Lemonade vs Tomato Paste:

• 5 ounces of Powder Lemonade have 5.9 times more Magnesium than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 1.8 times more Calcium, 8.1 times more Copper, 15.7 times more Iron, 18.9 times more Manganese, 20.8 times more Phosphorus, 6.9 times more Potassium, 8.8 times more Selenium and 6.3 times more Zinc than Powder Lemonade.
• Both Powder Lemonade and Tomato Paste contain similar levels of Sodium per five ounces.
• 5 ounces of Powder Lemonade lack sufficient amounts of Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Powder Lemonade have 4.6 times more Energy, 7.4 times more Omega 3, 2.7 times more Omega 6, 5.2 times more Carbohydrate, 7.8 times more Sugars and 3 times more Fructose than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 10.3 times more Fiber and more Protein than Powder Lemonade.
• 5 ounces of Powder Lemonade provide inadequate amounts of Fiber and Protein
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6