Comparing Nutrients in 5 ounces Tomato Paste VS Syrups, chocolate, fudge-type

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Tomato Paste	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	4% 116kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	17.6% 5.64g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	2.08% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	68.6% 89g	130g per day for Men 19-50 years
Sugars	24% 17.3g	68% 49.4g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	11% 6.12g	11.6% 6.52g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Vitamin A	12% 108μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	2.2% 0.028mg	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	1.4% 5.67μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34.5% 31mg	0.31% 0.28mg	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	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	5.1% 51mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	55% 0.49mg	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	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	23% 0.53mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Syrups, chocolate, fudge-type per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Syrups, chocolate, fudge-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Syrups, chocolate, fudge-type:

• 5 ounces of Tomato Paste have 76 times more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B2, 12.3 times more Vitamin B3, 10.8 times more Vitamin B6, 3 times more Vitamin B9, 109.5 times more Vitamin C, 1.6 times more Vitamin E and 4.6 times more Vitamin K than Syrups, chocolate, fudge-type.
• While 5 oz of Syrups, chocolate, fudge-type contain more Vitamin B12 than Canned Tomato Paste.
• Both Tomato Paste and Syrups, chocolate, fudge-type provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• 5 ounces of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Tomato Paste as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Syrups, chocolate, fudge-type:

• 5 ounces of Tomato Paste have 2.3 times more Iron, 3.6 times more Potassium and 2.3 times more Selenium than Syrups, chocolate, fudge-type.
• While 5 oz of Syrups, chocolate, fudge-type contain 1.4 times more Calcium, 5.9 times more Sodium and 1.3 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Syrups, chocolate, fudge-type contain similar levels of Copper, Magnesium, Manganese and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 1.5 times more Fiber than Syrups, chocolate, fudge-type.
• While 5 oz of Syrups, chocolate, fudge-type contain 4.3 times more Energy, 18.9 times more Fat, 39.8 times more Saturated Fat, 3.3 times more Carbohydrate and 2.9 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Syrups, chocolate, fudge-type offer comparable quantities of Protein per five ounces.
• Both Canned Tomato Paste as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3 and Omega 6 in five ounces.