Comparing Nutrients in 1 kilogram Tomato Paste VS Crackers, wheat, regular

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Tomato Paste	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	28.3% 820kcal	157% 4550kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	169% 164g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	100% 32g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	617% 9.87g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	440% 74.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	544% 707g	130g per day for Men 19-50 years
Sugars	168% 122g	214% 155g	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	80.7% 58.5g	5.8% 4.2g	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	% 57.5g	% 7.9g	g per day for Men 19-50 years
Sucrose	% 3g	% 118g	g per day for Men 19-50 years
Fiber	108% 41g	182% 69g	38g per day for Men 19-50 years
Protein	77% 43.2g	130% 73g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Crackers, wheat, regular	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	237% 2.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	251% 40.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	115% 5.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	188% 2.44mg	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	30% 120μg	95% 380μg	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	243% 219mg	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	287% 43mg	103% 15.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Crackers, wheat, regular	Recommended Dietary Allowance
Calcium	36% 360mg	92% 920mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	304% 2.74mg	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	373% 30mg	330% 26.4mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	171% 720mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	673% 15.5mg	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	119% 830mg	431% 3020mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	466% 6990mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	20% 735g	0.74% 27.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Crackers, wheat, regular per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Crackers, wheat, regular:

• 1 kilogram of Tomato Paste has more Vitamin A, more Vitamin C and 2.8 times more Vitamin E than Crackers, wheat, regular.
• While 1 kg of Crackers, wheat, regular contains 4.7 times more Vitamin B1, 1.3 times more Vitamin B3, 4.1 times more Vitamin B5 and 3.2 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Crackers, wheat, regular provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin K per one kilogram.
• 1 kilogram of Crackers, wheat, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Crackers, wheat, regular have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Crackers, wheat, regular:

• 1 kilogram of Tomato Paste has 1.3 times more Copper and 3.6 times more Potassium than Crackers, wheat, regular.
• While 1 kg of Crackers, wheat, regular contains 2.6 times more Calcium, 1.7 times more Magnesium, 5.1 times more Manganese, 3.6 times more Phosphorus, 1.9 times more Selenium, 11.8 times more Sodium and 2.6 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Crackers, wheat, regular contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 13.9 times more Fructose than Crackers, wheat, regular.
• While 1 kg of Crackers, wheat, regular contains 5.5 times more Energy, 34.9 times more Fat, 32.1 times more Saturated Fat, 141 times more Omega 3, 49.2 times more Omega 6, 3.7 times more Carbohydrate, 1.3 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6