Comparing Nutrients in 14 ounces Tomato Paste VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Tomato Paste	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	11.2% 325kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	25.5% 8.17g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	81.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	200% 261g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	6.46% 4.7g	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	32% 23.2g	0.49% 0.36g	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	% 23g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0g	g per day for Men 19-50 years
Fiber	43% 16.3g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	30.6% 17g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	52.5% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	26% 0.34mg	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	12% 47.6μg	152% 607μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	97% 87mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	114% 17mg	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	14.3% 143mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	59% 0.53mg	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	148% 12mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	97% 2.24mg	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	47% 329mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	257% 3850mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	7.9% 292g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Crackers, flavored, fish-shaped per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Paste vs Crackers, flavored, fish-shaped:

• 14 ounces of Tomato Paste have 2.5 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 13.6 times more Vitamin B1, 3.4 times more Vitamin B2, 2.1 times more Vitamin B3, 4.7 times more Vitamin B5, 12.8 times more Vitamin B9 and 2.4 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Crackers, flavored, fish-shaped provide similar amounts of Vitamin E per 14 ounces.

Comparing minerals per 14 ounces for Tomato Paste vs Crackers, flavored, fish-shaped:

• 14 ounces of Tomato Paste have 2.7 times more Copper, 1.7 times more Magnesium, 4.5 times more Potassium and 1.3 times more Selenium than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 2.3 times more Calcium, 1.5 times more Iron, 1.9 times more Manganese, 2 times more Phosphorus, 16.4 times more Sodium and 1.7 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 10.3 times more Sugars, 65 times more Fructose and 1.3 times more Fiber than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 5.6 times more Energy, 37.7 times more Fat, 20.6 times more Saturated Fat, 60.1 times more Omega 3, 22.9 times more Omega 6, 3.5 times more Carbohydrate and 2.4 times more Protein than Canned Tomato Paste.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6