Comparing Nutrients in 1 kilogram Tomato Paste VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Tomato Paste	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	28.3% 820kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	161% 156g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	NA	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	NA	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	495% 643g	130g per day for Men 19-50 years
Sugars	168% 122g	13.8% 10g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 3g	% 10g	g per day for Men 19-50 years
Fiber	108% 41g	426% 162g	38g per day for Men 19-50 years
Protein	77% 43.2g	215% 121g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	337% 54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	243% 219mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	287% 43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	36% 360mg	223% 2230mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	716% 6.44mg	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	396% 31.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	471% 1980mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	1096% 25mg	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	603% 4220mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	140% 4770mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	358% 197μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	391% 5870mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	268% 29.5mg	11mg per day for Men 19-50 years
Water	20% 735g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Mary's Gone Crackers, Original Crackers, Organic Gluten Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 1 kg of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 3.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.8 times more Vitamin B3 than Canned Tomato Paste.

Comparing minerals per 1 kilogram for Tomato Paste vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 1 kilogram of Tomato Paste has 2.1 times more Potassium than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 1 kg of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 6.2 times more Calcium, 1.8 times more Copper, 4.7 times more Magnesium, 8.3 times more Manganese, 5.1 times more Phosphorus, 3.7 times more Selenium, 9.9 times more Sodium and 4.7 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 12.2 times more Sugars and more Fructose than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 1 kg of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contains 5.4 times more Energy, 33.3 times more Fat, 3.4 times more Carbohydrate, 4 times more Fiber and 2.8 times more Protein than Canned Tomato Paste.