Comparing Nutrients in 7 ounces Snack, Pretzel, hard chocolate coated VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Tomato Paste	Recommended Dietary Allowance
Energy	32% 927kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	53.4% 17g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	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	107% 139g	29% 37.5g	130g per day for Men 19-50 years
Sugars	106% 77g	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	18.3% 6.95g	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

	Snack, Pretzel, hard chocolate coated	Tomato Paste	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.76mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	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	36.7% 147μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.5% 0.64μg	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	8.2% 1.23mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Tomato Paste	Recommended Dietary Allowance
Calcium	28% 280mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	80.5% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4.17μg	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	63% 5.04mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	36.3% 254mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	52.3% 28.8μg	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	24% 2.64mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.16% 6.07g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Snack, Pretzel, hard chocolate coated VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Snack, Pretzel, hard chocolate coated 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 Snack, Pretzel, hard chocolate coated vs Tomato Paste:

• 7 ounces of Snack, Pretzel, hard chocolate coated have 6 times more Vitamin B1, 2.1 times more Vitamin B2, 2.6 times more Vitamin B5, 6.2 times more Vitamin B9 and more Vitamin B12 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 3 times more Vitamin A, 1.3 times more Vitamin B3, 7 times more Vitamin B6, more Vitamin C and 6.9 times more Vitamin E than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Tomato Paste provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C
• 7 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• Both Snack, Pretzel, hard chocolate coated as well as Canned Tomato Paste have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snack, Pretzel, hard chocolate coated vs Tomato Paste:

• 7 ounces of Snack, Pretzel, hard chocolate coated have 3.9 times more Calcium, 1.5 times more Manganese, 1.5 times more Phosphorus, 2.7 times more Selenium, 8.4 times more Sodium and 2.1 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.4 times more Copper and 5.1 times more Potassium than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Tomato Paste contain similar levels of Iron and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snack, Pretzel, hard chocolate coated have 5.7 times more Energy, 37.5 times more Fat, 86.1 times more Saturated Fat, 42.6 times more Omega 3, 16.6 times more Omega 6, 3.7 times more Carbohydrate, 3.2 times more Sugars and 1.6 times more Protein than Tomato Paste.
• Both Snack, Pretzel, hard chocolate coated 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