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

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Tomato Puree	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	5.2% 151kcal	63.4% 1838kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	72.5% 70.3g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	25.5% 8.17g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	81.2% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	200% 261g	130g per day for Men 19-50 years
Sugars	26.4% 19g	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	13% 9.45g	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	% 9.72g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	52.5% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	11% 43.7μg	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	46.7% 42mg	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	52% 7.8mg	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	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	88.3% 7.06mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	22.7% 159mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	257% 3850mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	9.43% 349g	0.37% 13.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Tomato Puree 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 Puree vs Crackers, flavored, fish-shaped:

• 14 ounces of Tomato Puree have 1.5 times more Vitamin B6 than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 32.5 times more Vitamin B1, 6.4 times more Vitamin B2, 4.4 times more Vitamin B3, 1.5 times more Vitamin B5, 13.9 times more Vitamin B9, 1.9 times more Vitamin E and 8.1 times more Vitamin K than Canned Tomato Puree.

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

• 14 ounces of Tomato Puree have 2.1 times more Copper, 2 times more Potassium and 25.7 times more Water than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 4.6 times more Calcium, 2.6 times more Iron, 3.3 times more Manganese, 4.2 times more Phosphorus, 5.7 times more Selenium, 34.6 times more Sodium and 3 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Crackers, flavored, fish-shaped contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Puree have 4.1 times more Sugars and 26.4 times more Fructose than Crackers, flavored, fish-shaped.
• While 14 oz of Crackers, flavored, fish-shaped contain 12.2 times more Energy, 84.3 times more Fat, 71 times more Saturated Fat, 105.3 times more Omega 3, 42.4 times more Omega 6, 7.3 times more Carbohydrate, 1.6 times more Fiber and 6.2 times more Protein than Canned Tomato Puree.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6