Comparing Nutrients in 5 ounces Tomato Paste VS Refined Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Tomato Paste	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	4% 116kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.34% 0.43g	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	3.96% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	83.8% 109g	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	0% 0g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	11% 6.12g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Refined Sorghum Flour	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	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	0.55% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	7.4% 0.096mg	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	0.94% 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	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	5.1% 51mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	1.4% 0.013mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	26.5% 0.61mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	6.05% 206mg	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	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Refined Sorghum Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Paste vs Refined Sorghum Flour:

• 5 ounces of Tomato Paste have 30.6 times more Vitamin B2, 2.3 times more Vitamin B3, 3.2 times more Vitamin B6 and 36.5 times more Vitamin C than Refined Sorghum Flour.
• While 5 oz of Refined Unenriched Sorghum Flour contain 1.5 times more Vitamin B1 and 1.3 times more Vitamin B5 than Canned Tomato Paste.
• 5 ounces of Refined Sorghum Flour have insufficient amounts of Vitamin B2 and Vitamin C

Comparing minerals per 5 ounces for Tomato Paste vs Refined Sorghum Flour:

• 5 ounces of Tomato Paste have 6 times more Calcium, 40.6 times more Copper, 3.1 times more Iron, 1.4 times more Magnesium, 7 times more Potassium, 59 times more Sodium and 1.3 times more Zinc than Refined Sorghum Flour.
• While 5 oz of Refined Unenriched Sorghum Flour contain 1.4 times more Manganese than Canned Tomato Paste.
• Both Tomato Paste and Refined Sorghum Flour contain similar levels of Phosphorus per five ounces.
• 5 ounces of Refined Sorghum Flour lack sufficient amounts of Calcium and Copper

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have more Fructose and 2.2 times more Fiber than Refined Sorghum Flour.
• While 5 oz of Refined Unenriched Sorghum Flour contain 4.4 times more Energy, 3.1 times more Omega 6, 4.1 times more Carbohydrate and 2.2 times more Protein than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 6