Comparing Nutrients in 7 ounces Tomato Paste VS Snacks, granola bars, soft, almond, confectioners coating

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Tomato Paste	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	5.6% 163kcal	31% 903kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	41% 39.7g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	42.4% 7.2g	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	92% 119g	130g per day for Men 19-50 years
Sugars	33.3% 24g	93% 67.5g	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	22.5% 8.53g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Snacks, granola bars, soft, almond, confectioners coating	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	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	11% 0.14mg	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	11.6% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.3% 43.5mg	0.44% 0.4mg	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	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	74.3% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.12% 4.96μg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	80.5% 1.85mg	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	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.47% 17.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Snacks, granola bars, soft, almond, confectioners coating per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Paste versus 7 oz of Snacks, granola bars, soft, almond, confectioners coating to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Paste vs Snacks, granola bars, soft, almond, confectioners coating:

• 7 ounces of Tomato Paste have 15.2 times more Vitamin A, 2.3 times more Vitamin B3, 3 times more Vitamin B6, 109.5 times more Vitamin C and 7.6 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• While 7 oz of Snacks, granola bars, soft, almond, confectioners coating contain 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B5, 1.5 times more Vitamin B9, more Vitamin B12 and 1.8 times more Vitamin E than Canned Tomato Paste.
• 7 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs Snacks, granola bars, soft, almond, confectioners coating:

• 7 ounces of Tomato Paste have 2 times more Iron and 3.2 times more Potassium than Snacks, granola bars, soft, almond, confectioners coating.
• While 7 oz of Snacks, granola bars, soft, almond, confectioners coating contain 3.8 times more Calcium, 2.3 times more Magnesium, 3.1 times more Manganese, 2.3 times more Phosphorus, 8.2 times more Sodium and 2.2 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Snacks, granola bars, soft, almond, confectioners coating contain similar levels of Copper and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, granola bars, soft, almond, confectioners coating contain 5.5 times more Energy, 42.6 times more Fat, 56.7 times more Saturated Fat, 23.9 times more Omega 6, 3.2 times more Carbohydrate, 2.8 times more Sugars and 2 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Snacks, granola bars, soft, almond, confectioners coating offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Snacks, granola bars, soft, almond, confectioners coating provide inadequate amounts of Omega 3 in seven ounces.