Comparing Nutrients in 14 ounces Crackers, standard snack-type, sandwich, with peanut butter filling VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, sandwich, with peanut butter filling	9%	44%	47%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Crackers, standard snack-type, sandwich, with peanut butter filling	Tomato Paste	Recommended Dietary Allowance
Energy	67.6% 1961kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	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	178% 232g	57.7% 75g	130g per day for Men 19-50 years
Sugars	57.5% 41.7g	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	2.8% 2.02g	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	% 11g	% 23g	g per day for Men 19-50 years
Sucrose	% 26g	% 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	81.3% 45.5g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, sandwich, with peanut butter filling	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	162% 1.94mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.7% 1.08mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.3mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.8% 1.9mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	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	85.3% 341μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	54.5% 8.18mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.4% 37.7μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, sandwich, with peanut butter filling	Tomato Paste	Recommended Dietary Allowance
Calcium	32% 321mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	137% 11mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	155% 1087mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	25% 853mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	78% 43μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	212% 3179mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	40.8% 4.5mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, sandwich, with peanut butter filling VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, standard snack-type, sandwich, with peanut butter filling 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, sandwich, with peanut butter filling vs Tomato Paste:

• 14 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 8.2 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 3.4 times more Vitamin B5 and 7.2 times more Vitamin B9 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 76 times more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C and 2.1 times more Vitamin E than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Tomato Paste provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, standard snack-type, sandwich, with peanut butter filling 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, sandwich, with peanut butter filling vs Tomato Paste:

• 14 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 2.3 times more Calcium, 1.3 times more Magnesium, 2.6 times more Manganese, 3.3 times more Phosphorus, 2 times more Selenium, 13.6 times more Sodium and 1.8 times more Zinc than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 4.7 times more Potassium than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Tomato Paste contain similar levels of Copper and Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, standard snack-type, sandwich, with peanut butter filling have 6 times more Energy, 52.2 times more Fat, 48 times more Saturated Fat, 29.9 times more Omega 6, 3.1 times more Carbohydrate and 2.7 times more Protein than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 11.5 times more Fructose and 1.8 times more Fiber than Crackers, standard snack-type, sandwich, with peanut butter filling.
• Both Crackers, standard snack-type, sandwich, with peanut butter filling and Tomato Paste offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both Crackers, standard snack-type, sandwich, with peanut butter filling as well as Canned Tomato Paste provide inadequate amounts of Omega 3 in 14 ounces.