Comparing Nutrients in 5 ounces Tomato Paste VS English muffins, plain, enriched, without calcium propionate(includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
English muffins, plain, enriched, without calcium propionate(includes sourdough)	13%	7%	80%

Macro Nutrients

	Tomato Paste	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Energy	4% 116kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	6.78% 1.15g	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	50% 65.2g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	10% 3.83g	38g per day for Men 19-50 years
Protein	11% 6.12g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	English muffins, plain, enriched, without calcium propionate(includes sourdough)	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	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	4.7% 0.061mg	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	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40.6% 6.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Calcium	5.1% 51mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	20.3% 0.18mg	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	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	22% 0.51mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	NA	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	44% 658mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	2.8% 104g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS English muffins, plain, enriched, without calcium propionate(includes sourdough) per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• 5 ounces of Tomato Paste have more Vitamin A, 5 times more Vitamin B6 and more Vitamin C than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 5 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 7.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5 and 6.2 times more Vitamin B9 than Canned Tomato Paste.
• 5 ounces of English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• 5 ounces of Tomato Paste have 2.8 times more Copper, 2 times more Magnesium and 7.7 times more Potassium than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 5 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 1.4 times more Calcium, 1.6 times more Phosphorus and 7.9 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and English muffins, plain, enriched, without calcium propionate(includes sourdough) contain similar levels of Iron, Manganese and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 1.5 times more Fiber than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 5 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 2.9 times more Energy, 10.7 times more Omega 3, 5.3 times more Omega 6, 2.4 times more Carbohydrate and 1.8 times more Protein than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6