Comparing Nutrients in 1 pound Tomato Paste VS Crackers, standard snack-type, regular

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Crackers, standard snack-type, regular	5%	47%	48%

Macro Nutrients

	Tomato Paste	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Energy	13% 372kcal	79.8% 2313kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	79% 25.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	438% 7g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	309% 52.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	214% 278g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	51% 37g	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	36.6% 26.5g	1.8% 1.3g	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	% 26g	% 2.13g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 31.5g	g per day for Men 19-50 years
Fiber	49% 18.6g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	35% 19.6g	53.8% 30g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	22% 0.29mg	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	13.6% 54.4μg	104% 417μg	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	110% 99mg	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	130% 19.5mg	92% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	262% 314μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Crackers, standard snack-type, regular	Recommended Dietary Allowance
Calcium	16.3% 163mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	52.4% 0.47mg	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	169% 13.5mg	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	97% 2.23mg	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	53.8% 376mg	161% 1125mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	15.7% 535mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	220% 3293mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	9% 333g	0.38% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Crackers, standard snack-type, regular per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomato Paste versus 1 lb of Crackers, standard snack-type, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomato Paste vs Crackers, standard snack-type, regular:

• 1 pound of Tomato Paste has more Vitamin A, 3.4 times more Vitamin B6, more Vitamin C and 1.4 times more Vitamin E than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 6.9 times more Vitamin B1, 3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.9 times more Vitamin B5, 7.7 times more Vitamin B9 and 6.1 times more Vitamin K than Canned Tomato Paste.
• 1 pound of Crackers, standard snack-type, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Crackers, standard snack-type, regular have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Paste vs Crackers, standard snack-type, regular:

• 1 pound of Tomato Paste has 3.5 times more Copper, 2.3 times more Magnesium, 8.6 times more Potassium and 1.3 times more Zinc than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 3.3 times more Calcium, 1.4 times more Iron, 1.6 times more Manganese, 3 times more Phosphorus, 1.3 times more Selenium and 12.3 times more Sodium than Canned Tomato Paste.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 1.5 times more Sugars, 20.2 times more Fructose and 1.8 times more Fiber than Crackers, standard snack-type, regular.
• While 1 lb of Crackers, standard snack-type, regular contains 6.2 times more Energy, 56.2 times more Fat, 55.6 times more Saturated Fat, 220.9 times more Omega 3, 76.1 times more Omega 6, 3.2 times more Carbohydrate and 1.5 times more Protein than Canned Tomato Paste.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6