Comparing Nutrients in 14 ounces Tomato Puree VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Tomato Puree	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	5.2% 151kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	44% 42.5g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	196% 3.13g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	150% 25.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	208% 271g	130g per day for Men 19-50 years
Sugars	26.4% 19g	0% 0g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	70% 26.6g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	65% 0.85mg	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	81.4% 325μg	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	46.7% 42mg	0% 0mg	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	52% 7.8mg	31.5% 4.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	60.5% 72.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	117% 1.06mg	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	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	258% 5.93mg	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	111% 778mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	25.8% 877mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	186% 102μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	321% 4818mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	9.43% 349g	1.06% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Crackers, saltines, whole wheat (includes multi-grain) per 14 oz

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

Lets compare vitamin content per 14 ounces of Tomato Puree vs Crackers, saltines, whole wheat (includes multi-grain):

• 14 ounces of Tomato Puree have more Vitamin A, more Vitamin C and 1.7 times more Vitamin E than Crackers, saltines, whole wheat (includes multi-grain).
• While 14 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 18.6 times more Vitamin B1, 2.8 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 7.5 times more Vitamin B9 and 5.4 times more Vitamin K than Canned Tomato Puree.
• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Puree vs Crackers, saltines, whole wheat (includes multi-grain):

• 14 ounces of Tomato Puree have 2 times more Potassium and 8.9 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
• While 14 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 2.9 times more Iron, 3 times more Magnesium, 8.8 times more Manganese, 4.9 times more Phosphorus, 36.9 times more Selenium, 43.4 times more Sodium and 4.1 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Copper per 14 ounces.
• 14 ounces of Tomato Puree lack sufficient amounts of Selenium
• Both Canned Tomato Puree as well as Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Puree have more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• While 14 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 10.5 times more Energy, 51 times more Fat, 197.3 times more Omega 3, 78.5 times more Omega 6, 7.6 times more Carbohydrate, 3.5 times more Fiber and 4.3 times more Protein than Canned Tomato Puree.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6