Comparing Nutrients in 1 kilogram Tomato Puree VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Tomato Puree	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	13% 380kcal	137% 3980kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	493% 7.9g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	379% 64.4g	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	525% 683g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	0% 0g	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	176% 67g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Crackers, saltines, whole wheat (includes multi-grain)	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	388% 4.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	173% 2.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	277% 44.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	131% 6.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	164% 2.13mg	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	205% 820μg	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	79.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	153% 183μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	18% 180mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	296% 2.66mg	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	643% 51.4mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	167% 700mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	650% 15mg	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	280% 1960mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	65% 2210mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	469% 258μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	809% 12140mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	23.8% 879g	2.66% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Crackers, saltines, whole wheat (includes multi-grain) per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Puree versus 1 kg of Crackers, saltines, whole wheat (includes multi-grain) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Puree vs Crackers, saltines, whole wheat (includes multi-grain):

• 1 kilogram of Tomato Puree has more Vitamin A, more Vitamin C and 1.7 times more Vitamin E than Crackers, saltines, whole wheat (includes multi-grain).
• While 1 kg of Crackers, saltines, whole wheat (includes multi-grain) contains 18.6 times more Vitamin B1, 2.8 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, 7.5 times more Vitamin B9 and 5.4 times more Vitamin K than Canned Tomato Puree.
• 1 kilogram of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Puree vs Crackers, saltines, whole wheat (includes multi-grain):

• 1 kilogram of Tomato Puree has 2 times more Potassium and 8.9 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
• While 1 kg of Crackers, saltines, whole wheat (includes multi-grain) contains 2.9 times more Iron, 3 times more Magnesium, 8.8 times more Manganese, 4.9 times more Phosphorus, 36.9 times more Selenium, 43.4 times more Sodium and 4.1 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Copper per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Selenium
• Both Canned Tomato Puree as well as Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Puree has more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• While 1 kg of Crackers, saltines, whole wheat (includes multi-grain) contains 10.5 times more Energy, 51 times more Fat, 197.3 times more Omega 3, 78.5 times more Omega 6, 7.6 times more Carbohydrate, 3.5 times more Fiber and 4.3 times more Protein than Canned Tomato Puree.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6