Comparing Nutrients in 5 ounces Tomato Paste VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Tomato Paste	Cookies, fig bars	Recommended Dietary Allowance
Energy	4% 116kcal	17% 493kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	10.7% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	4.97% 1.6g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	21.5% 3.66g	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	77.3% 100g	130g per day for Men 19-50 years
Sugars	24% 17.3g	91% 65.7g	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	17% 6.52g	38g per day for Men 19-50 years
Protein	11% 6.12g	9.37% 5.24g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	12% 108μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	8.18% 0.11mg	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	12.4% 49.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.3% 0.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34.5% 31mg	0.47% 0.43mg	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	6.14% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	6.85% 8.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cookies, fig bars	Recommended Dietary Allowance
Calcium	5.1% 51mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	23% 0.21mg	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	51.4% 4.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	21% 0.49mg	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	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	8.5% 4.68μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cookies, fig bars per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Paste vs Cookies, fig bars:

• 5 ounces of Tomato Paste have 8.4 times more Vitamin A, 1.6 times more Vitamin B3, 2.9 times more Vitamin B6, 73 times more Vitamin C, 6.6 times more Vitamin E and 2 times more Vitamin K than Cookies, fig bars.
• While 5 oz of Cookies, fig bars contain 2.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B5, 2.9 times more Vitamin B9 and more Vitamin B12 than Canned Tomato Paste.
• 5 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• 5 ounces of Cookies, fig bars have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Cookies, fig bars have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Cookies, fig bars:

• 5 ounces of Tomato Paste have 2.5 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus, 4.9 times more Potassium, 1.6 times more Selenium and 1.6 times more Zinc than Cookies, fig bars.
• While 5 oz of Cookies, fig bars contain 1.8 times more Calcium and 5.9 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Cookies, fig bars contain similar levels of Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, fig bars contain 4.2 times more Energy, 15.5 times more Fat, 11.2 times more Saturated Fat, 26 times more Omega 3, 17 times more Omega 6, 3.7 times more Carbohydrate and 3.8 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Cookies, fig bars offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6