Comparing Nutrients in 7 ounces Tomato Paste VS Flaxseed Oil with sliced flaxseed

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Flaxseed Oil with sliced flaxseed	0%	100%	0%

Macro Nutrients

	Tomato Paste	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Energy	5.6% 163kcal	60% 1742kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	203% 196g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	56% 18g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	6069% 97g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	184% 31.3g	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	0.6% 0.77g	130g per day for Men 19-50 years
Sugars	33.3% 24g	NA	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	NA	38g per day for Men 19-50 years
Protein	15.3% 8.57g	1.3% 0.73g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Flaxseed Oil with sliced flaxseed	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	NA	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	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	14.8% 0.13mg	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	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	12% 0.28mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	1.8% 61.5mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.009% 0.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Flaxseed Oil with sliced flaxseed per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Paste versus 7 oz of Flaxseed Oil with sliced flaxseed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Paste vs Flaxseed Oil with sliced flaxseed:

• 7 ounces of Tomato Paste have 6.1 times more Vitamin E and 3.5 times more Vitamin K than Flaxseed Oil with sliced flaxseed.

Comparing minerals per 7 ounces for Tomato Paste vs Flaxseed Oil with sliced flaxseed:

• 7 ounces of Tomato Paste have 4 times more Calcium, 5.4 times more Copper, 8.8 times more Iron, 2.8 times more Magnesium, 2.1 times more Manganese, 3.1 times more Phosphorus, 32.7 times more Potassium, 9.8 times more Sodium and 2 times more Zinc than Flaxseed Oil with sliced flaxseed.
• 7 ounces of Flaxseed Oil with sliced flaxseed lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 48.5 times more Carbohydrate and 11.7 times more Protein than Flaxseed Oil with sliced flaxseed.
• While 7 oz of Flaxseed Oil with added sliced flaxseed contain 10.7 times more Energy, 210.7 times more Fat, 90.5 times more Saturated Fat, 6990 times more Omega 3 and 103.8 times more Omega 6 than Canned Tomato Paste.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6
• 7 ounces of Flaxseed Oil with sliced flaxseed provide inadequate amounts of Carbohydrate and Protein