Comparing Nutrients in 7 ounces Muffins, oat bran VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Muffins, oat bran	10%	23%	67%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Muffins, oat bran	Tomato Paste	Recommended Dietary Allowance
Energy	18.5% 536kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	6.74% 2.16g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	42.8% 7.27g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	29% 37.5g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	24% 9.13g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	25% 14g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Muffins, oat bran	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	44% 177μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	8.73% 1.3mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 25.8μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, oat bran	Tomato Paste	Recommended Dietary Allowance
Calcium	12.5% 125mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	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	104% 8.33mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	74% 312mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	227% 5.2mg	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	107% 746mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	1.88% 69.5g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, oat bran VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Muffins, oat bran 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 Muffins, oat bran vs Tomato Paste:

• 7 ounces of Muffins, oat bran have 4.4 times more Vitamin B1, 7.1 times more Vitamin B5 and 7.4 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain more Vitamin A, 1.6 times more Vitamin B2, 7.3 times more Vitamin B3, 1.3 times more Vitamin B6, more Vitamin C and 6.5 times more Vitamin E than Muffins, oat bran.
• Both Muffins, oat bran and Tomato Paste provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Muffins, oat bran have insufficient amounts of Vitamin A and Vitamin C
• Both Muffins, oat bran as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Muffins, oat bran vs Tomato Paste:

• 7 ounces of Muffins, oat bran have 1.8 times more Calcium, 1.4 times more Iron, 3.7 times more Magnesium, 8.7 times more Manganese, 4.5 times more Phosphorus, 2.1 times more Selenium, 6.7 times more Sodium and 2.9 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2 times more Potassium than Muffins, oat bran.
• Both Muffins, oat bran and Tomato Paste contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Muffins, oat bran have 3.3 times more Energy, 15.7 times more Fat, 10.9 times more Saturated Fat, 65.4 times more Omega 3, 24.1 times more Omega 6, 2.6 times more Carbohydrate and 1.6 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.5 times more Sugars than Muffins, oat bran.
• Both Muffins, oat bran and Tomato Paste offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6