Comparing Nutrients in 5 ounces Toppings, nuts in syrup VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Toppings, nuts in syrup	4%	44%	52%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Toppings, nuts in syrup	Tomato Paste	Recommended Dietary Allowance
Energy	22% 635kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.78g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	214% 3.43g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.3% 82.3g	20.6% 27g	130g per day for Men 19-50 years
Sugars	71.8% 52g	24% 17.3g	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	NA	11.4% 8.3g	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	NA	% 8.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	11.4% 6.38g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Toppings, nuts in syrup	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	23.6% 0.31mg	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	9.2% 37μg	4.25% 17μg	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	0.47% 0.43mg	34.5% 31mg	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	2.17% 0.33mg	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, nuts in syrup	Tomato Paste	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	57.5% 0.52mg	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	18.6% 1.5mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	74.4% 1.7mg	18.6% 0.43mg	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	24% 167mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.56% 21g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Toppings, nuts in syrup VS Tomato Paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Toppings, nuts in syrup versus 5 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toppings, nuts in syrup vs Tomato Paste:

• 5 ounces of Toppings, nuts in syrup have 3 times more Vitamin B1, 1.5 times more Vitamin B5 and 2.2 times more Vitamin B9 than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain more Vitamin A, 1.3 times more Vitamin B2, 8.2 times more Vitamin B3, 73 times more Vitamin C, 18.7 times more Vitamin E and 12.7 times more Vitamin K than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Tomato Paste provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Toppings, nuts in syrup have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Toppings, nuts in syrup as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toppings, nuts in syrup vs Tomato Paste:

• 5 ounces of Toppings, nuts in syrup have 1.5 times more Copper, 1.3 times more Magnesium, 4 times more Manganese, 1.4 times more Phosphorus and 1.7 times more Zinc than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 2.8 times more Iron, 6.7 times more Potassium, 2.5 times more Selenium and 1.4 times more Sodium than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Tomato Paste contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toppings, nuts in syrup have 5.5 times more Energy, 46.8 times more Fat, 19.6 times more Saturated Fat, 345.7 times more Omega 3, 74.3 times more Omega 6, 3.1 times more Carbohydrate and 3 times more Sugars than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 1.8 times more Fiber than Toppings, nuts in syrup.
• Both Toppings, nuts in syrup and Tomato Paste offer comparable quantities of Protein per five ounces.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6