Comparing Nutrients in 7 ounces Tomato Paste VS Pie crust, deep dish, frozen, unbaked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Tomato Paste	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Energy	5.6% 163kcal	32% 929kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	58.8% 57g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	39% 6.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	71.4% 93g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Pie crust, deep dish, frozen, unbaked, made with enriched flour	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	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	7.17% 0.093mg	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	38.2% 153μg	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	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	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	25% 29.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	17.4% 0.16mg	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	56% 4.5mg	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	41% 0.94mg	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	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	5.3% 181mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	46.7% 701mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.95% 35.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Pie crust, deep dish, frozen, unbaked, made with enriched flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Paste versus 7 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Paste vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• 7 ounces of Tomato Paste have 1.2 times more Vitamin B3, 4.6 times more Vitamin B6 and 3.5 times more Vitamin E than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 7 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour contain 3.8 times more Vitamin B1, 2.5 times more Vitamin B5, 6.4 times more Vitamin B9 and 1.3 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Pie crust, deep dish, frozen, unbaked, made with enriched flour provide similar amounts of Vitamin B2 per seven ounces.
• Both Canned Tomato Paste as well as Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• 7 ounces of Tomato Paste have 1.8 times more Calcium, 4.6 times more Copper, 1.3 times more Iron, 2.8 times more Magnesium, 1.2 times more Phosphorus, 11.1 times more Potassium and 1.4 times more Zinc than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 7 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour contain 1.6 times more Manganese and 6 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Pie crust, deep dish, frozen, unbaked, made with enriched flour contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 2.9 times more Fiber than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 7 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour contain 5.7 times more Energy, 61.1 times more Fat, 81.3 times more Saturated Fat, 16.4 times more Omega 3, 22 times more Omega 6, 2.5 times more Carbohydrate and 1.3 times more Protein than Canned Tomato Paste.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6