Comparing Nutrients in 1 pound Crackers, wheat, reduced fat VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Crackers, wheat, reduced fat	8%	27%	65%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Crackers, wheat, reduced fat	Tomato Puree	Recommended Dietary Allowance
Energy	69.4% 2014kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	62.5% 60.6g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	30% 9.58g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	246% 3.93g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	165% 28g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	250% 324g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	94% 68g	30.2% 22g	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	5.5% 4g	15% 10.8g	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	% 7.03g	% 11g	g per day for Men 19-50 years
Sucrose	% 42g	% 0g	g per day for Men 19-50 years
Fiber	40.6% 15.4g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	75.7% 42.4g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Crackers, wheat, reduced fat	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.83mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23.2mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.3% 2.3mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	44% 0.57mg	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	144% 576μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.5% 0.64μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	53.4% 48mg	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	35.7% 5.35mg	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 112μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, wheat, reduced fat	Tomato Puree	Recommended Dietary Allowance
Calcium	36.3% 363mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	145% 1.3mg	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	285% 22.8mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	419% 9.65mg	33.3% 0.77mg	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	167% 1170mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	85.8% 47μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	235% 3520mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	71.8% 7.9mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, wheat, reduced fat VS Tomato Puree per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, wheat, reduced fat versus 1 lb of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, wheat, reduced fat vs Tomato Puree:

• 1 pound of Crackers, wheat, reduced fat has 25 times more Vitamin B1, 3.4 times more Vitamin B2, 3.5 times more Vitamin B3, 11.5 times more Vitamin B9, more Vitamin B12 and 7.3 times more Vitamin K than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains more Vitamin A, more Vitamin C and 1.7 times more Vitamin E than Crackers, wheat, reduced fat.
• Both Crackers, wheat, reduced fat and Tomato Puree provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Tomato Puree have insufficient amounts of Vitamin B12
• Both Crackers, wheat, reduced fat as well as Canned Tomato Puree have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Crackers, wheat, reduced fat vs Tomato Puree:

• 1 pound of Crackers, wheat, reduced fat has 4.4 times more Calcium, 2.8 times more Iron, 2 times more Magnesium, 12.6 times more Manganese, 6.5 times more Phosphorus, 14.9 times more Selenium, 27.7 times more Sodium and 4.8 times more Zinc than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 1.3 times more Copper, 2.1 times more Potassium and 32.2 times more Water than Crackers, wheat, reduced fat.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, wheat, reduced fat has 11.7 times more Energy, 63.7 times more Fat, 72.8 times more Saturated Fat, 216.8 times more Omega 3, 75.4 times more Omega 6, 8 times more Carbohydrate, 3.1 times more Sugars, 1.8 times more Fiber and 5.7 times more Protein than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 2.7 times more Fructose than Crackers, wheat, reduced fat.
• 1 pound of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6