Comparing Nutrients in 5 ounces Tomato Paste VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%

Macro Nutrients

	Tomato Paste	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Energy	4% 116kcal	24% 697kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	36% 11.5g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	77.7% 1.24g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	62.7% 10.7g	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	71.3% 93g	130g per day for Men 19-50 years
Sugars	24% 17.3g	64.3% 46.6g	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	0.76% 0.55g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 44.4g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	11% 6.12g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	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	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	23.6% 3.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	6.32% 0.082mg	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	25.5% 102μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	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	19% 2.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	40% 47.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Calcium	5.1% 51mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	51% 0.46mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	38.2% 0.88mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	7.13% 242mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	9.28% 1.02mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.14% 5.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 5 ounces of Tomato Paste have more Vitamin A, 3.7 times more Vitamin B6, more Vitamin C and 2.1 times more Vitamin E than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 5 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 4.9 times more Vitamin B1, 1.9 times more Vitamin B2, 6 times more Vitamin B9 and 3 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 5 ounces of Tomato Paste have 1.7 times more Calcium, 5.9 times more Potassium and 1.4 times more Selenium than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 5 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 1.9 times more Iron, 2.1 times more Manganese, 1.3 times more Phosphorus and 5.3 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain similar levels of Copper, Magnesium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 15 times more Fructose and 2.1 times more Fiber than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 5 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 6 times more Energy, 52.6 times more Fat, 80.9 times more Saturated Fat, 125.3 times more Omega 3, 49.5 times more Omega 6, 3.5 times more Carbohydrate and 2.7 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched offer comparable quantities of Protein per five ounces.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6