Comparing Nutrients in 5 ounces Tomato Paste VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Tomato Paste	Dried Pilinuts	Recommended Dietary Allowance
Energy	4% 116kcal	35% 1019kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	138% 44.2g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	63.4% 10.8g	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	4.34% 5.64g	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	NA	38g per day for Men 19-50 years
Protein	11% 6.12g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	12% 108μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	12.5% 0.16mg	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	21.3% 85μg	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	0.94% 0.85mg	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	Dried Pilinuts	Recommended Dietary Allowance
Calcium	5.1% 51mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	151% 1.36mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	102% 428mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	143% 3.28mg	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	116% 815mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	21% 719mg	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	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.11% 3.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Dried Pilinuts per 5 oz

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

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

• 5 ounces of Tomato Paste have 38 times more Vitamin A, 1.6 times more Vitamin B2, 5.9 times more Vitamin B3, 1.9 times more Vitamin B6 and 36.5 times more Vitamin C than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 15.2 times more Vitamin B1, 3.4 times more Vitamin B5 and 5 times more Vitamin B9 than Canned Tomato Paste.
• 5 ounces of Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Dried Pilinuts have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Dried Pilinuts:

• 5 ounces of Tomato Paste have 2 times more Potassium and 19.7 times more Sodium than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 4 times more Calcium, 2.6 times more Copper, 7.2 times more Magnesium, 7.7 times more Manganese, 6.9 times more Phosphorus and 4.7 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Dried Pilinuts contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 4.8 times more Carbohydrate than Dried Pilinuts.
• While 5 oz of Dried Pilinuts contain 8.8 times more Energy, 169.3 times more Fat, 311.8 times more Saturated Fat, 50 times more Omega 6 and 2.5 times more Protein than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 6