Comparing Nutrients in 1 kilogram Tomato Puree VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Tomato Puree	Cracker, meal	Recommended Dietary Allowance
Energy	13% 380kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	8.47% 2.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	40% 6.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	622% 809g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	4.55% 3.3g	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	33% 24g	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	% 24.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	68.4% 26g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	166% 93g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cracker, meal	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	580% 6.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	360% 4.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	357% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	93% 4.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	30% 0.39mg	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	27.5% 110μg	340% 1360μg	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	118% 106mg	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	131% 19.7mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cracker, meal	Recommended Dietary Allowance
Calcium	18% 180mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	250% 2.25mg	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	223% 18mg	580% 46.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	410% 9.44mg	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	57% 400mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	769% 423μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	23.8% 879g	2.05% 76g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Cracker, meal per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Puree versus 1 kg of Cracker, meal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Puree vs Cracker, meal:

• 1 kilogram of Tomato Puree has more Vitamin A, 3.2 times more Vitamin B6, more Vitamin C, 4.6 times more Vitamin E and 11.3 times more Vitamin K than Cracker, meal.
• While 1 kg of Cracker, meal contains 27.8 times more Vitamin B1, 5.9 times more Vitamin B2, 3.9 times more Vitamin B3 and 12.4 times more Vitamin B9 than Canned Tomato Puree.
• Both Tomato Puree and Cracker, meal provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cracker, meal have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Puree as well as Cracker, meal have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Puree vs Cracker, meal:

• 1 kilogram of Tomato Puree has 1.3 times more Copper, 3.8 times more Potassium and 11.6 times more Water than Cracker, meal.
• While 1 kg of Cracker, meal contains 1.3 times more Calcium, 2.6 times more Iron, 5.6 times more Manganese, 2.6 times more Phosphorus, 60.4 times more Selenium and 1.9 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Cracker, meal contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Puree has 14.6 times more Sugars than Cracker, meal.
• While 1 kg of Cracker, meal contains 10.1 times more Energy, 9.8 times more Omega 3, 8.3 times more Omega 6, 9 times more Carbohydrate, 1.4 times more Fiber and 5.6 times more Protein than Canned Tomato Puree.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6