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

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Tomato Puree	Recommended Dietary Allowance
Energy	32% 927kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	53.4% 17g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	13.7% 18g	130g per day for Men 19-50 years
Sugars	106% 77g	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	25% 14g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Tomato Puree	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.76mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	19.2% 0.25mg	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	5.46% 22μg	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	23.4% 21mg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Tomato Puree	Recommended Dietary Allowance
Calcium	28% 280mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	63.3% 0.57mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	14.6% 0.34mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	52.3% 28.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	65.4% 980mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.16% 6.07g	4.7% 174g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Snack, Pretzel, hard chocolate coated have 14.4 times more Vitamin B1, 4 times more Vitamin B2, 1.6 times more Vitamin B3, 6.7 times more Vitamin B9, more Vitamin B12 and 3.3 times more Vitamin K than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 4.1 times more Vitamin B6, more Vitamin C and 3.2 times more Vitamin E than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Tomato Puree provide similar amounts of Vitamin A and Vitamin B5 per seven ounces.
• 7 ounces of Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C
• 7 ounces of Tomato Puree have insufficient amounts of Vitamin B12
• Both Snack, Pretzel, hard chocolate coated as well as Canned Tomato Puree have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Snack, Pretzel, hard chocolate coated have 7.8 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium, 2.7 times more Manganese, 3.2 times more Phosphorus, 20.7 times more Selenium, 17.6 times more Sodium and 3.7 times more Zinc than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 2.2 times more Potassium and 28.7 times more Water than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Tomato Puree contain similar levels of Copper per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snack, Pretzel, hard chocolate coated have 12.3 times more Energy, 84 times more Fat, 296.9 times more Saturated Fat, 74.5 times more Omega 3, 30.8 times more Omega 6, 7.8 times more Carbohydrate, 8 times more Sugars, 1.8 times more Fiber and 4.3 times more Protein than Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6