Comparing Nutrients in 7 ounces Tomato Paste VS Cookies, gluten-free, chocolate wafer

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Tomato Paste	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	5.6% 163kcal	37% 1074kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	62.2% 60.4g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	95% 30.4g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	25% 4.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	96% 125g	130g per day for Men 19-50 years
Sugars	33.3% 24g	112% 81.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 73.6g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	14.4% 8.06g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.3% 43.5mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	57% 8.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	21.6% 216mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	57% 0.51mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	35.5% 0.82mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	NA	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.073% 2.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cookies, gluten-free, chocolate wafer per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Paste versus 7 oz of Cookies, gluten-free, chocolate wafer to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Paste vs Cookies, gluten-free, chocolate wafer:

• 7 oz of Cookies, gluten-free, chocolate wafer contain 3 times more Vitamin B5 than Canned Tomato Paste.

Comparing minerals per 7 ounces for Tomato Paste vs Cookies, gluten-free, chocolate wafer:

• 7 ounces of Tomato Paste have 1.4 times more Copper and 3 times more Potassium than Cookies, gluten-free, chocolate wafer.
• While 7 oz of Cookies, gluten-free, chocolate wafer contain 3 times more Calcium, 1.4 times more Manganese, 1.7 times more Phosphorus and 2.1 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Cookies, gluten-free, chocolate wafer contain similar levels of Iron, Magnesium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have more Fructose and 2.6 times more Fiber than Cookies, gluten-free, chocolate wafer.
• While 7 oz of Cookies, gluten-free, chocolate wafer contain 6.6 times more Energy, 64.7 times more Fat, 153 times more Saturated Fat, 17.7 times more Omega 3, 14 times more Omega 6, 3.3 times more Carbohydrate and 3.4 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Cookies, gluten-free, chocolate wafer offer comparable quantities of Protein per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6