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

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Tomato Puree	Recommended Dietary Allowance
Energy	160% 4630kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	184% 178g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	136% 43.5g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	558% 8.9g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	414% 70.4g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	526% 684g	69% 89.8g	130g per day for Men 19-50 years
Sugars	144% 104g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	% 97g	% 0g	g per day for Men 19-50 years
Fiber	129% 49g	50% 19g	38g per day for Men 19-50 years
Protein	130% 73g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.5mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.75mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Tomato Puree	Recommended Dietary Allowance
Calcium	167% 1670mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	319% 2.87mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	499% 7480mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, standard snack-type, with whole wheat VS Tomato Puree 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 Puree 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 Puree:

• 1 kilogram of Crackers, standard snack-type, with whole wheat has 12.8 times more Vitamin B1, 3 times more Vitamin B2, 3 times more Vitamin B3, 1.4 times more Vitamin B6, 5.3 times more Vitamin B9, 1.5 times more Vitamin E and 4.2 times more Vitamin K than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains more Vitamin A and more Vitamin C than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Tomato Puree provide similar amounts of Vitamin B5 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 Puree 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 Puree:

• 1 kilogram of Crackers, standard snack-type, with whole wheat has 9.3 times more Calcium, 2.1 times more Iron, 2 times more Magnesium, 5.4 times more Manganese, 8.9 times more Phosphorus, 12.4 times more Selenium, 26.7 times more Sodium and 3.1 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.5 times more Copper, 2.1 times more Potassium and 32.2 times more Water than Crackers, standard snack-type, with whole wheat.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, standard snack-type, with whole wheat has 12.2 times more Energy, 85 times more Fat, 149.8 times more Saturated Fat, 223 times more Omega 3, 85.8 times more Omega 6, 7.6 times more Carbohydrate, 2.2 times more Sugars, 2.6 times more Fiber and 4.4 times more Protein than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 13.2 times more Fructose than Crackers, standard snack-type, with whole wheat.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6