Comparing Nutrients in 5 ounces Snacks, granola bites, mixed flavors VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bites, mixed flavors	6%	35%	59%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Snacks, granola bites, mixed flavors	Tomato Paste	Recommended Dietary Allowance
Energy	22% 639kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	43.8% 14g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	19.4% 3.3g	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	72.3% 94g	20.6% 27g	130g per day for Men 19-50 years
Sugars	58.7% 42.5g	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	NA	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	NA	% 8.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	21.3% 8.08g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	18% 10g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bites, mixed flavors	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.3mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	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	11.7% 46.8μg	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	34.5% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.24% 1.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.7% 3.56mg	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.7% 13μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bites, mixed flavors	Tomato Paste	Recommended Dietary Allowance
Calcium	5.8% 58mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	57.5% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.011% 0.43μg	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	27.6% 2.2mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	43.7% 306mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	12% 404mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	51.5% 28.3μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	15.8% 237mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.3% 11g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bites, mixed flavors VS Tomato Paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bites, mixed flavors 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 Snacks, granola bites, mixed flavors vs Tomato Paste:

• 5 ounces of Snacks, granola bites, mixed flavors have 3.3 times more Vitamin B1, 3.2 times more Vitamin B5, 2.8 times more Vitamin B9 and more Vitamin B12 than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 38 times more Vitamin A, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6, 109.5 times more Vitamin C, 1.7 times more Vitamin E and 1.3 times more Vitamin K than Snacks, granola bites, mixed flavors.
• Both Snacks, granola bites, mixed flavors and Tomato Paste provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• Both Snacks, granola bites, mixed flavors as well as Canned Tomato Paste have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bites, mixed flavors vs Tomato Paste:

• 5 ounces of Snacks, granola bites, mixed flavors have 1.6 times more Magnesium, 5.6 times more Manganese, 2.6 times more Phosphorus, 3.8 times more Selenium, 2.8 times more Sodium and 3 times more Zinc than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 1.5 times more Copper, 1.9 times more Iron and 3.6 times more Potassium than Snacks, granola bites, mixed flavors.
• Both Snacks, granola bites, mixed flavors and Tomato Paste contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bites, mixed flavors have 5.5 times more Energy, 37.2 times more Fat, 98.9 times more Saturated Fat, 32.3 times more Omega 3, 15.3 times more Omega 6, 3.5 times more Carbohydrate, 2.5 times more Sugars, 1.4 times more Fiber and 1.7 times more Protein than Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6