Comparing Nutrients in 5 ounces Tomato Paste VS Snacks, granola bar, with coconut, chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Snacks, granola bar, with coconut, chocolate coated	4%	55%	41%

Macro Nutrients

	Tomato Paste	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Energy	4% 116kcal	26% 753kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	47% 45.6g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	101% 32.2g	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	26% 4.4g	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	60% 78.2g	130g per day for Men 19-50 years
Sugars	24% 17.3g	67% 48.6g	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	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	23% 8.8g	38g per day for Men 19-50 years
Protein	11% 6.12g	13% 7.37g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Snacks, granola bar, with coconut, chocolate coated	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	3.72% 0.6mg	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	13% 0.17mg	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	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34.5% 31mg	0.79% 0.71mg	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	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Calcium	5.1% 51mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	50.2% 0.45mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	NA	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	42.3% 23.2μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	14.4% 215mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.23% 8.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Snacks, granola bar, with coconut, chocolate coated per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Snacks, granola bar, with coconut, chocolate coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Snacks, granola bar, with coconut, chocolate coated:

• 5 ounces of Tomato Paste have more Vitamin A, 1.9 times more Vitamin B2, 7.3 times more Vitamin B3, 1.8 times more Vitamin B6, 1.3 times more Vitamin B9, 43.8 times more Vitamin C, 14.3 times more Vitamin E and 8.1 times more Vitamin K than Snacks, granola bar, with coconut, chocolate coated.
• While 5 oz of Snacks, granola bar, with coconut, chocolate coated contain 2.3 times more Vitamin B1 and more Vitamin B12 than Canned Tomato Paste.
• 5 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• 5 ounces of Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Snacks, granola bar, with coconut, chocolate coated:

• 5 ounces of Tomato Paste have 1.7 times more Iron and 4 times more Potassium than Snacks, granola bar, with coconut, chocolate coated.
• While 5 oz of Snacks, granola bar, with coconut, chocolate coated contain 1.3 times more Magnesium, 1.9 times more Phosphorus, 3.1 times more Selenium, 2.6 times more Sodium and 1.9 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Snacks, granola bar, with coconut, chocolate coated contain similar levels of Calcium and Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, granola bar, with coconut, chocolate coated contain 6.5 times more Energy, 68.5 times more Fat, 227.2 times more Saturated Fat, 20.4 times more Omega 6, 2.9 times more Carbohydrate, 2.8 times more Sugars and 1.5 times more Fiber than Canned Tomato Paste.
• Both Tomato Paste and Snacks, granola bar, with coconut, chocolate coated offer comparable quantities of Protein per five ounces.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Snacks, granola bar, with coconut, chocolate coated provide inadequate amounts of Omega 3 in five ounces.