Comparing Nutrients in 7 ounces Snacks, vegetable chips, made from garden vegetables VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Snacks, vegetable chips, made from garden vegetables	Tomato Paste	Recommended Dietary Allowance
Energy	32.4% 939kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	47.7% 46.2g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	264% 4.22g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	52.2% 8.9g	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	92% 120g	29% 37.5g	130g per day for Men 19-50 years
Sugars	11% 8g	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	24.5% 9.33g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	19% 10.6g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Snacks, vegetable chips, made from garden vegetables	Tomato Paste	Recommended Dietary Allowance
Vitamin A	2% 18μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.1mg	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	7.94% 31.8μg	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	11% 9.72mg	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	64% 9.6mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 34.7μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, vegetable chips, made from garden vegetables	Tomato Paste	Recommended Dietary Allowance
Calcium	10.3% 103mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	80.5% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	38.4% 3.08mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.55mg	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	37% 258mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	54.5% 818mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, vegetable chips, made from garden vegetables VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, vegetable chips, made from garden vegetables 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, vegetable chips, made from garden vegetables vs Tomato Paste:

• 7 ounces of Snacks, vegetable chips, made from garden vegetables have 2.2 times more Vitamin B1, 3.3 times more Vitamin B5, 2.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.5 times more Vitamin K than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 8.4 times more Vitamin A, 2.6 times more Vitamin B2 and 4.5 times more Vitamin C than Snacks, vegetable chips, made from garden vegetables.
• Both Snacks, vegetable chips, made from garden vegetables and Tomato Paste provide similar amounts of Vitamin B3 and Vitamin E per seven ounces.
• 7 ounces of Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Vitamin A
• Both Snacks, vegetable chips, made from garden vegetables 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, vegetable chips, made from garden vegetables vs Tomato Paste:

• 7 ounces of Snacks, vegetable chips, made from garden vegetables have 1.4 times more Calcium, 1.3 times more Magnesium, 1.6 times more Phosphorus and 7 times more Sodium than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.6 times more Copper, 1.9 times more Iron, 5.3 times more Selenium and 1.3 times more Zinc than Snacks, vegetable chips, made from garden vegetables.
• Both Snacks, vegetable chips, made from garden vegetables and Tomato Paste contain similar levels of Manganese and Potassium per seven ounces.
• 7 ounces of Snacks, vegetable chips, made from garden vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, vegetable chips, made from garden vegetables have 5.8 times more Energy, 49.6 times more Fat, 17.6 times more Saturated Fat, 303.9 times more Omega 3, 29.4 times more Omega 6, 3.2 times more Carbohydrate and 1.2 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 3 times more Sugars than Snacks, vegetable chips, made from garden vegetables.
• Both Snacks, vegetable chips, made from garden vegetables 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