Comparing Nutrients in 5 ounces Tomato Paste VS Molasses

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Molasses	0%	0%	100%

Macro Nutrients

	Tomato Paste	Molasses	Recommended Dietary Allowance
Energy	4% 116kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.42% 0.071g	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	81.5% 106g	130g per day for Men 19-50 years
Sugars	24% 17.3g	146% 106g	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	25% 18g	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	% 17g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 41.7g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	0% 0g	38g per day for Men 19-50 years
Protein	11% 6.12g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Molasses	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	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	0.22% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	8.24% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	73% 0.95mg	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	0% 0μg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Molasses	Recommended Dietary Allowance
Calcium	5.1% 51mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	76.7% 0.69mg	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	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	94% 2.17mg	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	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	61% 2075mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Molasses per 5 oz

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

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

• 5 ounces of Tomato Paste have more Vitamin A, 1.5 times more Vitamin B1, 76.5 times more Vitamin B2, 3.3 times more Vitamin B3, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Molasses.
• While 5 oz of Molasses contain 5.7 times more Vitamin B5 and 3.1 times more Vitamin B6 than Canned Tomato Paste.
• 5 ounces of Molasses have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Molasses have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Molasses:

• 5 ounces of Tomato Paste have 2.7 times more Phosphorus, 1.6 times more Sodium and 2.2 times more Zinc than Molasses.
• While 5 oz of Molasses contain 5.7 times more Calcium, 1.3 times more Copper, 1.6 times more Iron, 5.8 times more Magnesium, 5.1 times more Manganese, 1.4 times more Potassium and 3.4 times more Selenium than Canned Tomato Paste.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have more Fiber and more Protein than Molasses.
• While 5 oz of Molasses contain 3.5 times more Energy, 4 times more Carbohydrate, 6.1 times more Sugars and 2.2 times more Fructose than Canned Tomato Paste.
• 5 ounces of Molasses provide inadequate amounts of Fiber and Protein
• Both Canned Tomato Paste as well as Molasses provide inadequate amounts of Omega 3 and Omega 6 in five ounces.