Comparing Nutrients in 7 ounces Rolls, hamburger or hotdog, plain VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, plain	14%	13%	73%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Rolls, hamburger or hotdog, plain	Tomato Paste	Recommended Dietary Allowance
Energy	19% 554kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.76g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	5.22% 1.67g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	22.7% 0.36g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	18.6% 3.17g	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	76.5% 99g	29% 37.5g	130g per day for Men 19-50 years
Sugars	20% 14.4g	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	6.8% 4.94g	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	% 4.5g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.6g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, plain	Tomato Paste	Recommended Dietary Allowance
Vitamin A	6.4% 57.5μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.8% 1.08mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	46.6% 187μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.87% 2.58mg	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	3.57% 0.54mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, plain	Tomato Paste	Recommended Dietary Allowance
Calcium	28.6% 286mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	85% 6.8mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	28.6% 200mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	65.4% 980mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	1.84% 68g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hotdog, plain VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, hamburger or hotdog, plain 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 Rolls, hamburger or hotdog, plain vs Tomato Paste:

• 7 ounces of Rolls, hamburger or hotdog, plain have 9.1 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 3.9 times more Vitamin B5, 7.8 times more Vitamin B9 and more Vitamin B12 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.6 times more Vitamin A, 3.4 times more Vitamin B6, 16.8 times more Vitamin C, 15.9 times more Vitamin E and 2.4 times more Vitamin K than Rolls, hamburger or hotdog, plain.
• 7 ounces of Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin C and Vitamin E
• 7 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• Both Rolls, hamburger or hotdog, plain as well as Canned Tomato Paste have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Rolls, hamburger or hotdog, plain vs Tomato Paste:

• 7 ounces of Rolls, hamburger or hotdog, plain have 4 times more Calcium, 1.7 times more Manganese, 1.2 times more Phosphorus, 5.1 times more Selenium and 8.4 times more Sodium than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 3.3 times more Copper, 1.8 times more Magnesium and 8.3 times more Potassium than Rolls, hamburger or hotdog, plain.
• Both Rolls, hamburger or hotdog, plain and Tomato Paste contain similar levels of Iron and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, hamburger or hotdog, plain have 3.4 times more Energy, 8.3 times more Fat, 8.4 times more Saturated Fat, 26.1 times more Omega 3, 10.5 times more Omega 6, 2.7 times more Carbohydrate and 2.3 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.7 times more Sugars, 2.3 times more Fructose and 2.3 times more Fiber than Rolls, hamburger or hotdog, plain.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6