Comparing Nutrients in 1 pound Crackers, saltines (includes oyster, soda, soup) VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Tomato Paste	Recommended Dietary Allowance
Energy	65.4% 1896kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	40.4% 39g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	157% 2.5g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	114% 19.4g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 336g	66% 85.8g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	76.2% 55.2g	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	1.2% 0.86g	36.6% 26.5g	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	% 0.54g	% 26g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.36g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	49% 18.6g	38g per day for Men 19-50 years
Protein	76.6% 43g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	265% 3.2mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	183% 29.2mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.6% 2.43mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	75.4% 0.98mg	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	152% 608μg	13.6% 54.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	110% 99mg	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	34.8% 5.2mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Tomato Paste	Recommended Dietary Allowance
Calcium	8.6% 86mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	184% 1.66mg	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	316% 25.3mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	59.6% 1.37mg	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	66% 463mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	20.3% 689mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	85% 46.7μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	285% 4268mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.62% 23g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, saltines (includes oyster, soda, soup) versus 1 lb of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, saltines (includes oyster, soda, soup) vs Tomato Paste:

• 1 pound of Crackers, saltines (includes oyster, soda, soup) has 11.7 times more Vitamin B1, 3.2 times more Vitamin B2, 2.1 times more Vitamin B3, 3.8 times more Vitamin B5, 11.2 times more Vitamin B9, more Vitamin B12 and 2.2 times more Vitamin K than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 76 times more Vitamin A, 2.5 times more Vitamin B6, more Vitamin C and 3.7 times more Vitamin E than Crackers, saltines (includes oyster, soda, soup).
• 1 pound of Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Tomato Paste have insufficient amounts of Vitamin B12
• Both Crackers, saltines (includes oyster, soda, soup) as well as Canned Tomato Paste have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, saltines (includes oyster, soda, soup) vs Tomato Paste:

• 1 pound of Crackers, saltines (includes oyster, soda, soup) has 1.9 times more Iron, 2.3 times more Manganese, 1.2 times more Phosphorus, 1.9 times more Selenium and 15.9 times more Sodium than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.9 times more Calcium, 2.6 times more Copper, 1.8 times more Magnesium and 6.7 times more Potassium than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Tomato Paste contain similar levels of Zinc per one pound.
• 1 pound of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, saltines (includes oyster, soda, soup) has 5.1 times more Energy, 18.4 times more Fat, 16.5 times more Saturated Fat, 79 times more Omega 3, 28.1 times more Omega 6, 3.9 times more Carbohydrate and 2.2 times more Protein than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 9.4 times more Sugars, 30.8 times more Fructose and 1.5 times more Fiber than Crackers, saltines (includes oyster, soda, soup).
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6