Comparing Nutrients in 5 ounces Tomato Paste VS Snacks, vegetable chips, made from garden vegetables

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%

Macro Nutrients

	Tomato Paste	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	4% 116kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	37.3% 6.34g	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	66% 85.7g	130g per day for Men 19-50 years
Sugars	24% 17.3g	7.9% 5.73g	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	17.5% 6.66g	38g per day for Men 19-50 years
Protein	11% 6.12g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Vitamin A	12% 108μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	24.5% 3.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	59.4% 0.77mg	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	5.67% 22.7μg	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	7.7% 6.95mg	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	45.7% 6.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	5.1% 51mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	36.5% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	17% 0.39mg	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	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	39% 584mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.24% 8.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Snacks, vegetable chips, made from garden vegetables per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Snacks, vegetable chips, made from garden vegetables to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Snacks, vegetable chips, made from garden vegetables:

• 5 ounces of Tomato Paste have 8.4 times more Vitamin A, 2.6 times more Vitamin B2 and 4.5 times more Vitamin C than Snacks, vegetable chips, made from garden vegetables.
• While 5 oz of Snacks, vegetable chips, made from garden vegetables contain 2.2 times more Vitamin B1, 3.3 times more Vitamin B5, 2.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.5 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Snacks, vegetable chips, made from garden vegetables provide similar amounts of Vitamin B3 and Vitamin E per five ounces.
• 5 ounces of Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Snacks, vegetable chips, made from garden vegetables:

• 5 ounces of Tomato Paste have 1.6 times more Copper, 1.9 times more Iron, 1.2 times more Potassium, 5.3 times more Selenium and 1.3 times more Zinc than Snacks, vegetable chips, made from garden vegetables.
• While 5 oz of Snacks, vegetable chips, made from garden vegetables contain 1.4 times more Calcium, 1.3 times more Magnesium, 1.6 times more Phosphorus and 7 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Snacks, vegetable chips, made from garden vegetables contain similar levels of Manganese per five ounces.
• 5 ounces of Snacks, vegetable chips, made from garden vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 3 times more Sugars than Snacks, vegetable chips, made from garden vegetables.
• While 5 oz of Snacks, vegetable chips, made from garden vegetables contain 5.8 times more Energy, 49.6 times more Fat, 17.6 times more Saturated Fat, 303.9 times more Omega 3, 29.4 times more Omega 6 and 3.2 times more Carbohydrate than Canned Tomato Paste.
• Both Tomato Paste and Snacks, vegetable chips, made from garden vegetables offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6