Comparing Nutrients in 14 ounces Crackers, standard snack-type, regular VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, regular	5%	47%	48%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Crackers, standard snack-type, regular	Tomato Paste	Recommended Dietary Allowance
Energy	69.8% 2024kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	108% 105g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	69% 22g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	383% 6.14g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	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	187% 243g	57.7% 75g	130g per day for Men 19-50 years
Sugars	44.8% 32.5g	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	1.6% 1.15g	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	% 1.87g	% 23g	g per day for Men 19-50 years
Sucrose	% 27.6g	% 1.2g	g per day for Men 19-50 years
Fiber	24% 9.13g	43% 16.3g	38g per day for Men 19-50 years
Protein	47% 26.4g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, regular	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	138% 1.65mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	91% 365μg	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	80% 12mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	229% 275μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, regular	Tomato Paste	Recommended Dietary Allowance
Calcium	47.6% 476mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	200% 16mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	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	141% 984mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	48.3% 26.6μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	192% 2881mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, regular VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, standard snack-type, regular 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, standard snack-type, regular vs Tomato Paste:

• 14 ounces of Crackers, standard snack-type, regular have 6.9 times more Vitamin B1, 3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.9 times more Vitamin B5, 7.7 times more Vitamin B9 and 6.1 times more Vitamin K than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain more Vitamin A, 3.4 times more Vitamin B6, more Vitamin C and 1.4 times more Vitamin E than Crackers, standard snack-type, regular.
• 14 ounces of Crackers, standard snack-type, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, standard snack-type, regular 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, standard snack-type, regular vs Tomato Paste:

• 14 ounces of Crackers, standard snack-type, regular have 3.3 times more Calcium, 1.4 times more Iron, 1.6 times more Manganese, 3 times more Phosphorus, 1.3 times more Selenium and 12.3 times more Sodium than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 3.5 times more Copper, 2.3 times more Magnesium, 8.6 times more Potassium and 1.3 times more Zinc than Crackers, standard snack-type, regular.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, standard snack-type, regular have 6.2 times more Energy, 56.2 times more Fat, 55.6 times more Saturated Fat, 220.9 times more Omega 3, 76.1 times more Omega 6, 3.2 times more Carbohydrate and 1.5 times more Protein than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 1.5 times more Sugars, 20.2 times more Fructose and 1.8 times more Fiber than Crackers, standard snack-type, regular.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6