Comparing Nutrients in 7 ounces Tomato Paste VS Dried Ancho Peppers

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Dried Ancho Peppers	15%	23%	62%

Macro Nutrients

	Tomato Paste	Dried Ancho Peppers	Recommended Dietary Allowance
Energy	5.6% 163kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	49.8% 8.46g	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	78.5% 102g	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	113% 43g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Dried Ancho Peppers	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	225% 2028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	344% 4.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	79.4% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	540% 7mg	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	34.2% 137μg	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	4.4% 3.97mg	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	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	Dried Ancho Peppers	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	112% 1mg	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	271% 21.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	110% 2.54mg	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	57% 399mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	141% 4785mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	3.94% 146g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Dried Ancho Peppers per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Paste vs Dried Ancho Peppers:

• 7 ounces of Tomato Paste have 11 times more Vitamin C than Dried Ancho Peppers.
• While 7 oz of Dried Ancho Peppers contain 13.4 times more Vitamin A, 3 times more Vitamin B1, 14.7 times more Vitamin B2, 2.1 times more Vitamin B3, 14 times more Vitamin B5, 16.4 times more Vitamin B6 and 5.8 times more Vitamin B9 than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Dried Ancho Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs Dried Ancho Peppers:

• 7 ounces of Tomato Paste have 1.8 times more Selenium and 1.4 times more Sodium than Dried Ancho Peppers.
• While 7 oz of Dried Ancho Peppers contain 1.7 times more Calcium, 1.4 times more Copper, 3.7 times more Iron, 2.7 times more Magnesium, 4.2 times more Manganese, 2.4 times more Phosphorus, 2.4 times more Potassium and 2.3 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Ancho Peppers contain 3.4 times more Energy, 17.4 times more Fat, 8.2 times more Saturated Fat, 23.4 times more Omega 3, 28.1 times more Omega 6, 2.7 times more Carbohydrate, 5.3 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