Comparing Nutrients in 14 ounces Crackers, whole-wheat VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole-wheat	9%	28%	63%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Crackers, whole-wheat	Tomato Puree	Recommended Dietary Allowance
Energy	58.4% 1695kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	58% 56g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	25.6% 8.2g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	26.4% 19g	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	0% 0g	13% 9.45g	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	% 1.27g	% 9.72g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0g	g per day for Men 19-50 years
Fiber	108% 41g	20% 7.54g	38g per day for Men 19-50 years
Protein	75% 42g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole-wheat	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	38.5% 0.5mg	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	27.8% 111μg	11% 43.7μg	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	46.7% 42mg	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	37.3% 5.6mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole-wheat	Tomato Puree	Recommended Dietary Allowance
Calcium	14.3% 143mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	127% 1.14mg	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	166% 13.3mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	371% 8.54mg	29% 0.67mg	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	188% 1314mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	40.3% 1369mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	212% 3175mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, whole-wheat VS Tomato Puree per 14 oz

Compare the macro and micronutrient content in 14 oz of Crackers, whole-wheat versus 14 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Crackers, whole-wheat vs Tomato Puree:

• 14 ounces of Crackers, whole-wheat have 7.3 times more Vitamin B1, 3.2 times more Vitamin B3, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6, 2.5 times more Vitamin B9 and 8 times more Vitamin K than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain more Vitamin A, 3.8 times more Vitamin B2, more Vitamin C and 1.4 times more Vitamin E than Crackers, whole-wheat.
• 14 ounces of Crackers, whole-wheat have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Crackers, whole-wheat as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Crackers, whole-wheat vs Tomato Puree:

• 14 ounces of Crackers, whole-wheat have 2 times more Calcium, 1.5 times more Copper, 1.9 times more Iron, 4.8 times more Magnesium, 12.7 times more Manganese, 8.3 times more Phosphorus, 14.4 times more Selenium, 28.6 times more Sodium and 7.3 times more Zinc than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 1.3 times more Potassium and 29.9 times more Water than Crackers, whole-wheat.
• 14 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Crackers, whole-wheat have 11.2 times more Energy, 67.3 times more Fat, 71.1 times more Saturated Fat, 210.8 times more Omega 3, 74.3 times more Omega 6, 7.7 times more Carbohydrate, 5.4 times more Fiber and 6.4 times more Protein than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 4.1 times more Sugars and more Fructose than Crackers, whole-wheat.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6