Comparing Nutrients in 7 ounces Puddings, tapioca, dry mix, with no added salt VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Puddings, tapioca, dry mix, with no added salt	Tomato Paste	Recommended Dietary Allowance
Energy	25.3% 732kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	NA	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	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	144% 187g	29% 37.5g	130g per day for Men 19-50 years
Sugars	NA	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	1.04% 0.4g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	0.35% 0.2g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, dry mix, with no added salt	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	0.17% 0.002mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.05% 0.008mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.6% 0.03mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	0% 0μg	5.95% 24μg	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% 0mg	48.3% 43.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, dry mix, with no added salt	Tomato Paste	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	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	2.98% 0.24mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	2.85% 0.065mg	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	1.13% 7.94mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, dry mix, with no added salt VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Puddings, tapioca, dry mix, with no added salt 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 Puddings, tapioca, dry mix, with no added salt vs Tomato Paste:

• 7 oz of Canned Tomato Paste contain more Vitamin A, 60 times more Vitamin B1, 25.5 times more Vitamin B2, 769 times more Vitamin B3, 9.5 times more Vitamin B5, 6.8 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, tapioca, dry mix, with no added salt.
• 7 ounces of Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Puddings, tapioca, dry mix, with no added salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Puddings, tapioca, dry mix, with no added salt vs Tomato Paste:

• 7 oz of Canned Tomato Paste contain 9 times more Calcium, 12.6 times more Copper, 24.8 times more Iron, 21 times more Magnesium, 9.2 times more Manganese, 20.8 times more Phosphorus, 202.8 times more Potassium, 53 times more Selenium, 7.4 times more Sodium and 7.9 times more Zinc than Puddings, tapioca, dry mix, with no added salt.
• 7 ounces of Puddings, tapioca, dry mix, with no added salt lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Puddings, tapioca, dry mix, with no added salt have 4.5 times more Energy and 5 times more Carbohydrate than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 20.5 times more Fiber and 43.2 times more Protein than Puddings, tapioca, dry mix, with no added salt.
• 7 ounces of Puddings, tapioca, dry mix, with no added salt provide inadequate amounts of Fiber and Protein