Comparing Nutrients in 100 grams Tomato Paste VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Tomato Paste	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	2.83% 82kcal	13.2% 383kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	12% 3.85g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	11.4% 1.93g	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	45.3% 59g	130g per day for Men 19-50 years
Sugars	16.8% 12g	36.3% 26.3g	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	20.8% 7.9g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	8.44% 76μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	5.36% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	8.92% 0.12mg	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	7% 28μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21.3% 0.51μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.3% 22mg	0.67% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.7% 4.3mg	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	3.6% 36mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.5μg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	85.3% 1.96mg	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	49% 343mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	13% 446mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	29.8% 447mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	2% 73.5g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Snack, Mixed Berry Bar per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Paste versus 100 g of Snack, Mixed Berry Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Paste vs Snack, Mixed Berry Bar:

• 100 grams of Tomato Paste have 2.8 times more Vitamin A, 3.6 times more Vitamin B3, 1.9 times more Vitamin B6, 36.5 times more Vitamin C, 14.8 times more Vitamin E and 7.1 times more Vitamin K than Snack, Mixed Berry Bar.
• While 100 g of Snack, Mixed Berry Bar contain 4.7 times more Vitamin B1, 1.9 times more Vitamin B2, 7.7 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin B12 than Canned Tomato Paste.
• 100 grams of Tomato Paste have insufficient amounts of Vitamin B12
• 100 grams of Snack, Mixed Berry Bar have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Paste vs Snack, Mixed Berry Bar:

• 100 grams of Tomato Paste have 1.5 times more Copper, 1.6 times more Iron and 2.3 times more Potassium than Snack, Mixed Berry Bar.
• While 100 g of Snack, Mixed Berry Bar contain 2.9 times more Calcium, 2.2 times more Magnesium, 6.5 times more Manganese, 4.1 times more Phosphorus, 3.7 times more Selenium, 7.6 times more Sodium and 4.2 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 100 grams:

• 100 g of Snack, Mixed Berry Bar contain 4.7 times more Energy, 22.4 times more Fat, 38.5 times more Saturated Fat, 17.9 times more Omega 3, 12.7 times more Omega 6, 3.1 times more Carbohydrate, 2.2 times more Sugars, 1.9 times more Fiber and 3 times more Protein than Canned Tomato Paste.
• 100 grams of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6