Comparing Nutrients in 1 kilogram Crackers, crispbread, rye VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Crackers, crispbread, rye	8%	3%	89%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Crackers, crispbread, rye	Tomato Paste	Recommended Dietary Allowance
Energy	126% 3660kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	4.53% 1.45g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	632% 822g	145% 189g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	168% 122g	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	NA	80.7% 58.5g	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	NA	% 57.5g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	434% 165g	108% 41g	38g per day for Men 19-50 years
Protein	141% 79g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, crispbread, rye	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.43mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.76mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	166% 2.16mg	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	118% 470μg	30% 120μg	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	243% 219mg	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% 8.1mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, crispbread, rye	Tomato Paste	Recommended Dietary Allowance
Calcium	31% 310mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	406% 3.65mg	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	304% 24.3mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	1076% 24.8mg	131% 3.02mg	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	384% 2690mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	94% 3190mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	665% 366μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	273% 4100mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	217% 24mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	1.65% 61g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, crispbread, rye VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, crispbread, rye versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Crackers, crispbread, rye vs Tomato Paste:

• 1 kilogram of Crackers, crispbread, rye has 4.1 times more Vitamin B1, 4.8 times more Vitamin B5 and 3.9 times more Vitamin B9 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains more Vitamin A, 3 times more Vitamin B3, more Vitamin C, 5.3 times more Vitamin E and 1.9 times more Vitamin K than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Tomato Paste provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Crackers, crispbread, rye have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, crispbread, rye as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, crispbread, rye vs Tomato Paste:

• 1 kilogram of Crackers, crispbread, rye has 1.9 times more Magnesium, 8.2 times more Manganese, 3.2 times more Phosphorus, 6.9 times more Selenium, 6.9 times more Sodium and 3.8 times more Zinc than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.4 times more Copper and 3.2 times more Potassium than Crackers, crispbread, rye.
• Both Crackers, crispbread, rye and Tomato Paste contain similar levels of Calcium and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, crispbread, rye has 4.5 times more Energy, 11.3 times more Omega 3, 3.2 times more Omega 6, 4.3 times more Carbohydrate, 4 times more Fiber and 1.8 times more Protein than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 11.4 times more Sugars than Crackers, crispbread, rye.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6