Comparing Nutrients in 1 kilogram Tomato Paste VS Crackers, whole-wheat, low salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Crackers, whole-wheat, low salt	8%	33%	59%

Macro Nutrients

	Tomato Paste	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Energy	28.3% 820kcal	153% 4430kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	177% 172g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	106% 34g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	235% 3.76g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	366% 62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	528% 686g	130g per day for Men 19-50 years
Sugars	168% 122g	5.1% 3.7g	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	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	276% 105g	38g per day for Men 19-50 years
Protein	77% 43.2g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Crackers, whole-wheat, low salt	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	168% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	282% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	163% 8.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	141% 1.83mg	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	70% 280μg	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	57.3% 8.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	69% 83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Crackers, whole-wheat, low salt	Recommended Dietary Allowance
Calcium	36% 360mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	493% 4.44mg	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	385% 31mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	236% 990mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	977% 22.5mg	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	421% 2950mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	87.4% 2970mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	267% 147μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	124% 1860mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	195% 21.5mg	11mg per day for Men 19-50 years
Water	20% 735g	0.73% 27g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Crackers, whole-wheat, low salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Crackers, whole-wheat, low salt:

• 1 kilogram of Tomato Paste has more Vitamin A, 1.5 times more Vitamin B2, more Vitamin C, 5 times more Vitamin E and 1.4 times more Vitamin K than Crackers, whole-wheat, low salt.
• While 1 kg of Crackers, whole-wheat, low salt contains 3.4 times more Vitamin B1, 1.5 times more Vitamin B3, 5.7 times more Vitamin B5 and 2.3 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Crackers, whole-wheat, low salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Crackers, whole-wheat, low salt have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Crackers, whole-wheat, low salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Crackers, whole-wheat, low salt:

• 1 kilogram of Tomato Paste has 3.4 times more Potassium than Crackers, whole-wheat, low salt.
• While 1 kg of Crackers, whole-wheat, low salt contains 1.4 times more Calcium, 2.4 times more Magnesium, 7.4 times more Manganese, 3.6 times more Phosphorus, 2.8 times more Selenium, 3.2 times more Sodium and 3.4 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Crackers, whole-wheat, low salt contain similar levels of Copper and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 32.9 times more Sugars than Crackers, whole-wheat, low salt.
• While 1 kg of Crackers, whole-wheat, low salt contains 5.4 times more Energy, 36.6 times more Fat, 33.9 times more Saturated Fat, 53.7 times more Omega 3, 40.9 times more Omega 6, 3.6 times more Carbohydrate, 2.6 times more Fiber and 2 times more Protein than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6