Comparing Nutrients in 100 grams Tomato Paste VS Puddings, all flavors except chocolate, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%

Macro Nutrients

	Tomato Paste	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	2.83% 82kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.31% 0.099g	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	2.27% 0.39g	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	65% 84.7g	130g per day for Men 19-50 years
Sugars	16.8% 12g	1.24% 0.9g	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	2.1% 0.8g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	1.45% 0.81g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Vitamin A	8.44% 76μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	0.42% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	0.088% 0.014mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	0.94% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	0.38% 0.005mg	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	0.25% 1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.1% 0.05μg	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	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	3.6% 36mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	4.22% 0.038mg	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	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	1.8% 0.041mg	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	338% 2368mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	0.88% 30mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	250% 3750mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	2% 73.5g	0.18% 6.84g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Puddings, all flavors except chocolate, low calorie, instant, dry mix per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Paste versus 100 g of Puddings, all flavors except chocolate, low calorie, instant, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Paste vs Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• 100 grams of Tomato Paste have more Vitamin A, 12 times more Vitamin B1, 7.3 times more Vitamin B2, 219.7 times more Vitamin B3, 3 times more Vitamin B5, 43.2 times more Vitamin B6, 12 times more Vitamin B9, more Vitamin C, 53.8 times more Vitamin E and 6.7 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 100 g of Puddings, all flavors except chocolate, low calorie, instant, dry mix contain more Vitamin B12 than Canned Tomato Paste.
• 100 grams of Tomato Paste have insufficient amounts of Vitamin B12
• 100 grams of Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Paste vs Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• 100 grams of Tomato Paste have 9.6 times more Copper, 7.8 times more Iron, 8.4 times more Magnesium, 7.4 times more Manganese, 33.8 times more Potassium, 6.6 times more Selenium and 6.3 times more Zinc than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 100 g of Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 4 times more Calcium, 28.5 times more Phosphorus and 63.6 times more Sodium than Canned Tomato Paste.
• 100 grams of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Paste have 13.5 times more Sugars, 5.1 times more Fiber and 5.3 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 100 g of Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 4.3 times more Energy, 6.7 times more Omega 3, 2.5 times more Omega 6 and 4.5 times more Carbohydrate than Canned Tomato Paste.
• 100 grams of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6
• 100 grams of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein