Comparing Nutrients in 5 ounces Tomato Paste VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Bulgur	13%	3%	84%

Macro Nutrients

	Tomato Paste	Bulgur	Recommended Dietary Allowance
Energy	4% 116kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	82.7% 108g	130g per day for Men 19-50 years
Sugars	24% 17.3g	0.8% 0.58g	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	11.4% 8.3g	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	% 8.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	11% 6.12g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Bulgur	Recommended Dietary Allowance
Vitamin A	12% 108μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	37.3% 0.48mg	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	4.25% 17μg	9.57% 38.3μg	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	34.5% 31mg	0% 0mg	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	40.6% 6.1mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Bulgur	Recommended Dietary Allowance
Calcium	5.1% 51mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	52.8% 0.47mg	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	53% 4.22mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	188% 4.32mg	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	17% 118mg	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.34% 12.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Bulgur per 5 oz

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

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

• 5 ounces of Tomato Paste have more Vitamin A, 1.3 times more Vitamin B2, more Vitamin C, 71.7 times more Vitamin E and 6 times more Vitamin K than Bulgur.
• While 5 oz of Dry Bulgur contain 3.9 times more Vitamin B1, 1.7 times more Vitamin B3, 7.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.3 times more Vitamin B9 than Canned Tomato Paste.
• 5 ounces of Bulgur have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Dry Bulgur have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Bulgur:

• 5 ounces of Tomato Paste have 1.2 times more Iron, 2.5 times more Potassium, 2.3 times more Selenium and 3.5 times more Sodium than Bulgur.
• While 5 oz of Dry Bulgur contain 3.9 times more Magnesium, 10.1 times more Manganese, 3.6 times more Phosphorus and 3.1 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Bulgur contain similar levels of Calcium and Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 29.7 times more Sugars than Bulgur.
• While 5 oz of Dry Bulgur contain 4.2 times more Energy, 3.4 times more Omega 6, 4 times more Carbohydrate, 3 times more Fiber and 2.8 times more Protein than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Dry Bulgur provide inadequate amounts of Omega 3 in five ounces.