Comparing Nutrients in 7 ounces Candies, carob, unsweetened VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Candies, carob, unsweetened	Tomato Paste	Recommended Dietary Allowance
Energy	37% 1072kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	64% 62.2g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	180% 57.6g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	29% 37.5g	130g per day for Men 19-50 years
Sugars	93% 67.7g	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	20% 7.54g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	29% 16g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	33% 0.43mg	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	10.4% 41.7μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	48.3% 43.5mg	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	20.8% 3.1mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.3μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Tomato Paste	Recommended Dietary Allowance
Calcium	60% 601mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	80.5% 0.72mg	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	32% 2.56mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	26% 0.6mg	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	35.7% 250mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	63.7% 7mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, carob, unsweetened VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Candies, carob, unsweetened versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Candies, carob, unsweetened vs Tomato Paste:

• 7 ounces of Candies, carob, unsweetened have 1.7 times more Vitamin B1, 5.3 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin B12 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 76 times more Vitamin A, 3 times more Vitamin B3, 1.7 times more Vitamin B6, 43.8 times more Vitamin C, 2.7 times more Vitamin E and 1.5 times more Vitamin K than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Tomato Paste provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Candies, carob, unsweetened have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• Both Candies, carob, unsweetened as well as Canned Tomato Paste have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Candies, carob, unsweetened vs Tomato Paste:

• 7 ounces of Candies, carob, unsweetened have 8.4 times more Calcium, 1.5 times more Phosphorus, 1.8 times more Sodium and 5.6 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2 times more Copper, 2.3 times more Iron, 2.2 times more Manganese and 1.6 times more Potassium than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Tomato Paste contain similar levels of Magnesium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Candies, carob, unsweetened have 6.6 times more Energy, 66.7 times more Fat, 290.2 times more Saturated Fat, 3 times more Carbohydrate, 2.8 times more Sugars and 1.9 times more Protein than Tomato Paste.
• Both Candies, carob, unsweetened and Tomato Paste offer comparable quantities of Fiber per seven ounces.
• Both Candies, carob, unsweetened as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.