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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	8%	36%	56%

Macro Nutrients

	Tomato Paste	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Energy	28.3% 820kcal	161% 4670kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	190% 184g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	44.8% 14.3g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	274% 4.4g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	228% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	506% 658g	130g per day for Men 19-50 years
Sugars	168% 122g	14.2% 10.3g	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	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	63% 24g	38g per day for Men 19-50 years
Protein	77% 43.2g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	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	694% 8.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	390% 5.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	415% 66.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	139% 6.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	46% 0.6mg	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	383% 1530μg	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	245% 36.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	231% 277μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Recommended Dietary Allowance
Calcium	36% 360mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	141% 1.27mg	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	591% 47.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	229% 5.27mg	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	223% 1560mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	631% 9470mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	20% 735g	0.94% 34.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Original 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, Original 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, Original:

• 1 kilogram of Tomato Paste has 3.6 times more Vitamin B6 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 13.9 times more Vitamin B1, 3.3 times more Vitamin B2, 2.2 times more Vitamin B3, 4.9 times more Vitamin B5, 12.8 times more Vitamin B9 and 2.4 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Pepperidge Farm, Goldfish, Baked Snack Crackers, Original provide similar amounts of Vitamin E per one kilogram.

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

• 1 kilogram of Tomato Paste has 2.9 times more Copper, 1.8 times more Magnesium, 6 times more Potassium and 1.3 times more Selenium than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 2.1 times more Calcium, 1.6 times more Iron, 1.7 times more Manganese, 1.9 times more Phosphorus, 16.1 times more Sodium and 1.5 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 11.8 times more Sugars, more Fructose and 1.7 times more Fiber than Pepperidge Farm, Goldfish, Baked Snack Crackers, Original.
• While 1 kg of Pepperidge Farm, Goldfish, Baked Snack Crackers, Original contains 5.7 times more Energy, 39.2 times more Fat, 14.3 times more Saturated Fat, 62.7 times more Omega 3, 25.5 times more Omega 6, 3.5 times more Carbohydrate and 2.2 times more Protein than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6