Comparing Nutrients in 14 ounces Crackers, saltines, whole wheat (includes multi-grain) VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Crackers, saltines, whole wheat (includes multi-grain)	Tomato Paste	Recommended Dietary Allowance
Energy	54.5% 1580kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	196% 3.13g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	150% 25.5g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 271g	57.7% 75g	130g per day for Men 19-50 years
Sugars	0% 0g	66.7% 48.3g	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	NA	32% 23.2g	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	NA	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	70% 26.6g	43% 16.3g	38g per day for Men 19-50 years
Protein	50.6% 28.3g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, whole wheat (includes multi-grain)	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.85mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.7% 0.89mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.85mg	66% 0.86mg	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	81.4% 325μg	12% 47.6μg	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	0% 0mg	97% 87mg	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	31.5% 4.72mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.5% 72.6μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, whole wheat (includes multi-grain)	Tomato Paste	Recommended Dietary Allowance
Calcium	0% 0mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	161% 1.45mg	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	255% 20.4mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	258% 5.93mg	52% 1.2mg	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	111% 778mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	25.8% 877mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	186% 102μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	321% 4818mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	1.06% 39g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, whole wheat (includes multi-grain) VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, saltines, whole wheat (includes multi-grain) versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) vs Tomato Paste:

• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 7.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 4.6 times more Vitamin B5, 6.8 times more Vitamin B9 and 1.6 times more Vitamin K than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain more Vitamin A, more Vitamin C and 3.6 times more Vitamin E than Crackers, saltines, whole wheat (includes multi-grain).
• Both Crackers, saltines, whole wheat (includes multi-grain) and Tomato Paste provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, saltines, whole wheat (includes multi-grain) as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, saltines, whole wheat (includes multi-grain) vs Tomato Paste:

• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 1.7 times more Iron, 1.7 times more Magnesium, 4.9 times more Manganese, 2.4 times more Phosphorus, 4.9 times more Selenium, 20.6 times more Sodium and 2.3 times more Zinc than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain more Calcium, 1.4 times more Copper and 4.6 times more Potassium than Crackers, saltines, whole wheat (includes multi-grain).
• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) have 4.9 times more Energy, 22.8 times more Fat, 112.7 times more Omega 3, 42.3 times more Omega 6, 3.6 times more Carbohydrate, 1.6 times more Fiber and 1.7 times more Protein than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6