Comparing Nutrients in 1 kilogram Tomato Paste VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%

Macro Nutrients

	Tomato Paste	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Recommended Dietary Allowance
Energy	28.3% 820kcal	158% 4570kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	166% 161g	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	509% 662g	130g per day for Men 19-50 years
Sugars	168% 122g	9.5% 6.9g	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	% 0g	g per day for Men 19-50 years
Fiber	108% 41g	NA	38g per day for Men 19-50 years
Protein	77% 43.2g	209% 117g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	NA	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	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Recommended Dietary Allowance
Calcium	36% 360mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	148% 1.33mg	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	533% 42.6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	260% 6mg	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	253% 1770mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	58.5% 1990mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	NA	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	583% 8740mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	20% 735g	0.86% 31.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar:

• Both Canned Tomato Paste and Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Tomato Paste vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar:

• 1 kilogram of Tomato Paste has 2.7 times more Copper, 1.6 times more Magnesium and 5.1 times more Potassium than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar contains 3.2 times more Calcium, 1.4 times more Iron, 2 times more Manganese, 2.1 times more Phosphorus, 14.8 times more Sodium and 2.3 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 17.7 times more Sugars and more Fructose than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar contains 5.6 times more Energy, 34.3 times more Fat, 3.5 times more Carbohydrate and 2.7 times more Protein than Canned Tomato Paste.