Comparing Nutrients in 7 ounces Tomato Paste VS Pie, fried pies, fruit

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Pie, fried pies, fruit	4%	44%	52%

Macro Nutrients

	Tomato Paste	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	5.6% 163kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	15.2% 4.88g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	70.4% 1.13g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	56% 9.54g	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	65% 84.5g	130g per day for Men 19-50 years
Sugars	33.3% 24g	58.6% 42.5g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	4.58% 0.06mg	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	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.3% 43.5mg	2.87% 2.58mg	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	22.8% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	10.4% 0.093mg	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	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	19.3% 0.44mg	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	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	44% 661mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	3.94% 146g	2% 74.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Pie, fried pies, fruit per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Paste versus 7 oz of Pie, fried pies, fruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Paste vs Pie, fried pies, fruit:

• 7 ounces of Tomato Paste have 15.2 times more Vitamin A, 1.4 times more Vitamin B2, 2.2 times more Vitamin B3, 1.3 times more Vitamin B5, 7.2 times more Vitamin B6, 16.8 times more Vitamin C, 2.5 times more Vitamin E and 2.8 times more Vitamin K than Pie, fried pies, fruit.
• While 7 oz of Pie, fried pies, fruit contain 2.4 times more Vitamin B1, 1.5 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 Pie, fried pies, fruit have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Pie, fried pies, fruit have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs Pie, fried pies, fruit:

• 7 ounces of Tomato Paste have 1.6 times more Calcium, 7.8 times more Copper, 2.4 times more Iron, 4.2 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 15.6 times more Potassium, 2.2 times more Selenium and 2.7 times more Zinc than Pie, fried pies, fruit.
• While 7 oz of Pie, fried pies, fruit contain 5.6 times more Sodium than Canned Tomato Paste.
• 7 ounces of Pie, fried pies, fruit lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 1.6 times more Fiber and 1.4 times more Protein than Pie, fried pies, fruit.
• While 7 oz of Pie, fried pies, fruit contain 3.9 times more Energy, 34.3 times more Fat, 24.6 times more Saturated Fat, 81.1 times more Omega 3, 31.6 times more Omega 6, 2.3 times more Carbohydrate and 1.8 times more Sugars than Canned Tomato Paste.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6