Comparing Nutrients in 1 kilogram Crackers, standard snack-type, with whole wheat VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Tomato Paste	Recommended Dietary Allowance
Energy	160% 4630kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	136% 43.5g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	558% 8.9g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	414% 70.4g	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	526% 684g	145% 189g	130g per day for Men 19-50 years
Sugars	144% 104g	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	2.5% 1.8g	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	% 2.4g	% 57.5g	g per day for Men 19-50 years
Sucrose	% 97g	% 3g	g per day for Men 19-50 years
Fiber	129% 49g	108% 41g	38g per day for Men 19-50 years
Protein	130% 73g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	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	267% 3.2mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.5mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	145% 580μg	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	193% 29mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Tomato Paste	Recommended Dietary Allowance
Calcium	167% 1670mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	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	456% 36.5mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	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	509% 3560mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	499% 7480mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Crackers, standard snack-type, with whole wheat 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, standard snack-type, with whole wheat vs Tomato Paste:

• 1 kilogram of Crackers, standard snack-type, with whole wheat has 5.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 3.3 times more Vitamin B5, 4.8 times more Vitamin B9 and 1.2 times more Vitamin K than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains more Vitamin A, more Vitamin C and 1.5 times more Vitamin E than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Tomato Paste provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, standard snack-type, with whole wheat 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, standard snack-type, with whole wheat vs Tomato Paste:

• 1 kilogram of Crackers, standard snack-type, with whole wheat has 4.6 times more Calcium, 1.2 times more Iron, 3 times more Manganese, 4.3 times more Phosphorus, 1.6 times more Selenium, 12.7 times more Sodium and 1.8 times more Zinc than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.9 times more Copper and 4.9 times more Potassium than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Tomato Paste contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, standard snack-type, with whole wheat has 5.6 times more Energy, 38 times more Fat, 43.5 times more Saturated Fat, 127.4 times more Omega 3, 46.3 times more Omega 6, 3.6 times more Carbohydrate and 1.7 times more Protein than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 32.5 times more Fructose than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Tomato Paste offer comparable quantities of Sugars and Fiber per one kilogram.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6