Comparing Nutrients in 7 ounces Tomato Paste VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Tomato Paste	Cookies, fig bars	Recommended Dietary Allowance
Energy	5.6% 163kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	6.96% 2.23g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	22.6% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	30% 5.13g	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	108% 141g	130g per day for Men 19-50 years
Sugars	33.3% 24g	127% 92g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	13% 7.34g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	23.2% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	11.4% 0.15mg	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	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.3% 43.5mg	0.66% 0.6mg	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	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cookies, fig bars	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	32.4% 0.29mg	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	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	29.6% 0.68mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.88% 32.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cookies, fig bars per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Paste vs Cookies, fig bars:

• 7 ounces of Tomato Paste have 8.4 times more Vitamin A, 1.6 times more Vitamin B3, 2.9 times more Vitamin B6, 73 times more Vitamin C, 6.6 times more Vitamin E and 2 times more Vitamin K than Cookies, fig bars.
• While 7 oz of Cookies, fig bars contain 2.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B5, 2.9 times more Vitamin B9 and more Vitamin B12 than Canned Tomato Paste.
• 7 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• 7 ounces of Cookies, fig bars have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Cookies, fig bars have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs Cookies, fig bars:

• 7 ounces of Tomato Paste have 2.5 times more Copper, 1.6 times more Magnesium, 1.3 times more Phosphorus, 4.9 times more Potassium, 1.6 times more Selenium and 1.6 times more Zinc than Cookies, fig bars.
• While 7 oz of Cookies, fig bars contain 1.8 times more Calcium and 5.9 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Cookies, fig bars contain similar levels of Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, fig bars contain 4.2 times more Energy, 15.5 times more Fat, 11.2 times more Saturated Fat, 26 times more Omega 3, 17 times more Omega 6, 3.7 times more Carbohydrate and 3.8 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Cookies, fig bars offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6