Comparing Nutrients in 7 ounces Tomato Paste VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Tomato Paste	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	5.6% 163kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	50.4% 49g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	22% 7.02g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	154% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	96% 125g	130g per day for Men 19-50 years
Sugars	33.3% 24g	8.3% 6g	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	0.93% 0.67g	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	% 0.87g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 2.12g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	21% 7.94g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Snacks, tortilla chips, ranch-flavor	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	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	30.5% 0.4mg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	22.3% 0.2mg	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	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	31.5% 0.72mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	15% 514mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	68.7% 1030mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.17% 6.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Snacks, tortilla chips, ranch-flavor per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Paste versus 7 oz of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Paste vs Snacks, tortilla chips, ranch-flavor:

• 7 ounces of Tomato Paste have 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, more Vitamin C and 8.1 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• While 7 oz of Snacks, tortilla chips, ranch-flavor contain 4.2 times more Vitamin B5 than Canned Tomato Paste.
• Both Tomato Paste and Snacks, tortilla chips, ranch-flavor provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 7 ounces for Tomato Paste vs Snacks, tortilla chips, ranch-flavor:

• 7 ounces of Tomato Paste have 3.6 times more Copper, 2.2 times more Iron and 3.9 times more Potassium than Snacks, tortilla chips, ranch-flavor.
• While 7 oz of Snacks, tortilla chips, ranch-flavor contain 3.7 times more Calcium, 2.1 times more Magnesium, 3 times more Phosphorus, 1.4 times more Selenium, 8.8 times more Sodium and 2.3 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Snacks, tortilla chips, ranch-flavor contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 4 times more Sugars and 17.2 times more Fructose than Snacks, tortilla chips, ranch-flavor.
• While 7 oz of Snacks, tortilla chips, ranch-flavor contain 6.1 times more Energy, 52.4 times more Fat, 35.4 times more Saturated Fat, 33.6 times more Omega 3, 86.8 times more Omega 6, 3.3 times more Carbohydrate and 1.7 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6