Comparing Nutrients in 100 grams Tomato Paste VS Cornmeal, yellow, self-rising, bolted, plain, enriched

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cornmeal, yellow, self-rising, bolted, plain, enriched	10%	9%	81%

Macro Nutrients

	Tomato Paste	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Energy	2.83% 82kcal	11.5% 334kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	8.84% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	54% 70.3g	130g per day for Men 19-50 years
Sugars	16.8% 12g	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	8.07% 5.85g	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	% 5.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	10.8% 4.1g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Vitamin A	8.44% 76μg	2.56% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	41.5% 0.54mg	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	3% 12μg	58.3% 233μg	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	24.3% 22mg	0% 0mg	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	28.7% 4.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cornmeal, yellow, self-rising, bolted, plain, enriched	Recommended Dietary Allowance
Calcium	3.6% 36mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	16.7% 0.15mg	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	37.3% 2.98mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	21.7% 0.5mg	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	12% 83mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	NA	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	83% 1247mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	18% 2mg	11mg per day for Men 19-50 years
Water	2% 73.5g	0.34% 12.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cornmeal, yellow, self-rising, bolted, plain, enriched per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Paste versus 100 g of Cornmeal, yellow, self-rising, bolted, plain, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Paste vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• 100 grams of Tomato Paste have 3.3 times more Vitamin A and more Vitamin C than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While 100 g of Cornmeal, yellow, self-rising, bolted, plain, enriched contain 11 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B5, 2.5 times more Vitamin B6 and 19.4 times more Vitamin B9 than Canned Tomato Paste.
• 100 grams of Cornmeal, yellow, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin C
• Both Canned Tomato Paste as well as Cornmeal, yellow, self-rising, bolted, plain, enriched have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Paste vs Cornmeal, yellow, self-rising, bolted, plain, enriched:

• 100 grams of Tomato Paste have 2.4 times more Copper and 4 times more Potassium than Cornmeal, yellow, self-rising, bolted, plain, enriched.
• While 100 g of Cornmeal, yellow, self-rising, bolted, plain, enriched contain 10 times more Calcium, 1.9 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 9.7 times more Phosphorus, 21.1 times more Sodium and 3.2 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cornmeal, yellow, self-rising, bolted, plain, enriched contain 4.1 times more Energy, 7.2 times more Fat, 6.7 times more Omega 3, 9.9 times more Omega 6, 3.7 times more Carbohydrate, 1.6 times more Fiber and 1.9 times more Protein than Canned Tomato Paste.
• 100 grams of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6