Comparing Nutrients in 7 ounces Tomato Paste VS Hulled Barley

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Hulled Barley	14%	6%	80%

Macro Nutrients

	Tomato Paste	Hulled Barley	Recommended Dietary Allowance
Energy	5.6% 163kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	4.7% 4.56g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	112% 146g	130g per day for Men 19-50 years
Sugars	33.3% 24g	2.2% 1.6g	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	16% 11.6g	NA	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	% 11.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	90% 34.3g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	44.2% 24.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Hulled Barley	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	48.5% 0.63mg	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	5.95% 24μg	9.43% 37.7μg	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	48.3% 43.5mg	0% 0mg	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	57% 8.53mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Hulled Barley	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	110% 0.99mg	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	74% 5.9mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	63% 264mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	168% 3.86mg	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	23.5% 165mg	75% 524mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.51% 18.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Hulled Barley per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Paste versus 7 oz of Hulled Barley to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Paste vs Hulled Barley:

• 7 ounces of Tomato Paste have 76 times more Vitamin A, more Vitamin C, 7.5 times more Vitamin E and 5.2 times more Vitamin K than Hulled Barley.
• While 7 oz of Hulled Barley contain 10.8 times more Vitamin B1, 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.6 times more Vitamin B9 than Canned Tomato Paste.
• 7 ounces of Hulled Barley have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Hulled Barley have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs Hulled Barley:

• 7 ounces of Tomato Paste have 2.2 times more Potassium and 4.9 times more Sodium than Hulled Barley.
• While 7 oz of Hulled Barley contain 1.4 times more Copper, 3.2 times more Magnesium, 6.4 times more Manganese, 3.2 times more Phosphorus, 7.1 times more Selenium and 4.4 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Hulled Barley contain similar levels of Calcium and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 15.2 times more Sugars than Hulled Barley.
• While 7 oz of Hulled Barley contain 4.3 times more Energy, 4.9 times more Fat, 15.7 times more Omega 3, 6.6 times more Omega 6, 3.9 times more Carbohydrate, 4.2 times more Fiber and 2.9 times more Protein than Canned Tomato Paste.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6