Comparing Nutrients in 7 ounces Snacks, potato chips, lightly salted VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, lightly salted	5%	57%	38%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Snacks, potato chips, lightly salted	Tomato Paste	Recommended Dietary Allowance
Energy	38.3% 1111kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	72.4% 70.2g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	140% 23.8g	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	81.7% 106g	29% 37.5g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	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	0% 0g	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	% 0g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 0.6g	g per day for Men 19-50 years
Fiber	22% 8.33g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	24% 13.3g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, lightly salted	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	26% 0.31mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	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	28.8% 115μg	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	60% 54mg	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	102% 15.3mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.5% 44μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, lightly salted	Tomato Paste	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	80.5% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	3.04% 122μg	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	35.5% 2.84mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	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	42% 294mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	76% 2588mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	27.2% 3mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.072% 2.68g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato chips, lightly salted VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, potato chips, lightly salted 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 Snacks, potato chips, lightly salted vs Tomato Paste:

• 7 ounces of Snacks, potato chips, lightly salted have 2.6 times more Vitamin B1, 1.8 times more Vitamin B3, 5.7 times more Vitamin B5, 3 times more Vitamin B6, 4.8 times more Vitamin B9, 1.2 times more Vitamin C, 1.8 times more Vitamin E and 1.9 times more Vitamin K than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain more Vitamin A than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Tomato Paste provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Snacks, potato chips, lightly salted have insufficient amounts of Vitamin A
• Both Snacks, potato chips, lightly salted as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, potato chips, lightly salted vs Tomato Paste:

• 7 ounces of Snacks, potato chips, lightly salted have 1.5 times more Magnesium, 1.6 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium, 1.5 times more Selenium, 3.2 times more Sodium and 2.4 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.5 times more Calcium and 2.1 times more Iron than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Tomato Paste contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, potato chips, lightly salted have 6.8 times more Energy, 75.3 times more Fat, 54.9 times more Saturated Fat, 59.1 times more Omega 3, 78.8 times more Omega 6, 2.8 times more Carbohydrate and 1.6 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 35.8 times more Sugars and more Fructose than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted 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