Comparing Nutrients in 7 ounces Tomato Paste VS Candies, sesame crunch

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Candies, sesame crunch	8%	55%	37%

Macro Nutrients

	Tomato Paste	Candies, sesame crunch	Recommended Dietary Allowance
Energy	5.6% 163kcal	35.3% 1024kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	29% 9.25g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	167% 28.4g	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	76.8% 100g	130g per day for Men 19-50 years
Sugars	33.3% 24g	85.3% 62g	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	40.2% 15.3g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Candies, sesame crunch	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	46% 7.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	75% 0.97mg	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	25.3% 101μg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Candies, sesame crunch	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	127% 1268mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	209% 1.9mg	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	106% 8.47mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	139% 3.2mg	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	117% 818mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	18% 609mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	68% 7.46mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.12% 4.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Candies, sesame crunch per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Paste vs Candies, sesame crunch:

• 7 ounces of Tomato Paste have more Vitamin A, 4.3 times more Vitamin B5, more Vitamin C, 26.9 times more Vitamin E and more Vitamin K than Candies, sesame crunch.
• While 7 oz of Candies, sesame crunch contain 7.4 times more Vitamin B1, 2.3 times more Vitamin B6 and 4.3 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Candies, sesame crunch provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Candies, sesame crunch have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Candies, sesame crunch have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs Candies, sesame crunch:

• 7 ounces of Tomato Paste have 3.3 times more Potassium and 1.3 times more Selenium than Candies, sesame crunch.
• While 7 oz of Candies, sesame crunch contain 17.8 times more Calcium, 2.6 times more Copper, 1.4 times more Iron, 6 times more Magnesium, 5.3 times more Manganese, 5 times more Phosphorus, 2.8 times more Sodium and 6 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Candies, sesame crunch contain 6.3 times more Energy, 70.9 times more Fat, 46.6 times more Saturated Fat, 36 times more Omega 3, 94.2 times more Omega 6, 2.7 times more Carbohydrate, 2.6 times more Sugars, 1.9 times more Fiber and 2.7 times more Protein than Canned Tomato Paste.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6