Comparing Nutrients in 5 ounces Tomato Paste VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Tomato Paste	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	4% 116kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	15.7% 5g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	110% 18.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	68.4% 89g	130g per day for Men 19-50 years
Sugars	24% 17.3g	5.92% 4.3g	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	0.66% 0.48g	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	% 0.62g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 1.5g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	15% 5.67g	38g per day for Men 19-50 years
Protein	11% 6.12g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	12% 108μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	22% 0.28mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	5.1% 51mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	16% 0.14mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	22.5% 0.52mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	49% 736mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Snacks, tortilla chips, ranch-flavor per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Snacks, tortilla chips, ranch-flavor:

• 5 ounces of Tomato Paste have 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, more Vitamin C and 8.1 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While 5 oz of Snacks, tortilla chips, ranch-flavor contain 4.2 times more Vitamin B5 than Canned Tomato Paste.
• Both Tomato Paste and Snacks, tortilla chips, ranch-flavor provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 5 ounces for Tomato Paste vs Snacks, tortilla chips, ranch-flavor:

• 5 ounces of Tomato Paste have 3.6 times more Copper, 2.2 times more Iron and 3.9 times more Potassium than Snacks, tortilla chips, ranch-flavor.
• While 5 oz of Snacks, tortilla chips, ranch-flavor contain 3.7 times more Calcium, 2.1 times more Magnesium, 3 times more Phosphorus, 1.4 times more Selenium, 8.8 times more Sodium and 2.3 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Snacks, tortilla chips, ranch-flavor contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 4 times more Sugars and 17.2 times more Fructose than Snacks, tortilla chips, ranch-flavor.
• While 5 oz of Snacks, tortilla chips, ranch-flavor contain 6.1 times more Energy, 52.4 times more Fat, 35.4 times more Saturated Fat, 33.6 times more Omega 3, 86.8 times more Omega 6, 3.3 times more Carbohydrate and 1.7 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Fiber per five ounces.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6