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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Crackers, wheat, reduced fat	8%	27%	65%

Macro Nutrients

	Tomato Paste	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Energy	13% 372kcal	69.4% 2014kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	62.5% 60.6g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	30% 9.58g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	246% 3.93g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	165% 28g	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	250% 324g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	94% 68g	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	5.5% 4g	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	% 7.03g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 42g	g per day for Men 19-50 years
Fiber	49% 18.6g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	35% 19.6g	75.7% 42.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Crackers, wheat, reduced fat	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	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	46.3% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	52.3% 0.68mg	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	144% 576μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	26.5% 0.64μg	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	35.7% 5.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	93% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Crackers, wheat, reduced fat	Recommended Dietary Allowance
Calcium	16.3% 163mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	112% 1mg	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	285% 22.8mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	419% 9.65mg	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	167% 1170mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	85.8% 47μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	235% 3520mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	71.8% 7.9mg	11mg per day for Men 19-50 years
Water	9% 333g	0.33% 12.4g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Tomato Paste has more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C and 3.6 times more Vitamin E than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 10.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 3.6 times more Vitamin B5, 10.6 times more Vitamin B9, more Vitamin B12 and 2.2 times more Vitamin K than Canned Tomato Paste.
• 1 pound of Tomato Paste have insufficient amounts of Vitamin B12
• 1 pound of Crackers, wheat, reduced fat have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Tomato Paste has 1.6 times more Copper and 4.8 times more Potassium than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 2.2 times more Calcium, 1.7 times more Iron, 7 times more Manganese, 3.1 times more Phosphorus, 2 times more Selenium, 13.2 times more Sodium and 2.8 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Crackers, wheat, reduced fat contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 6.6 times more Fructose and 1.2 times more Fiber than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 5.4 times more Energy, 28.4 times more Fat, 21.1 times more Saturated Fat, 123.9 times more Omega 3, 40.7 times more Omega 6, 3.8 times more Carbohydrate and 2.2 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Crackers, wheat, reduced fat offer comparable quantities of Sugars per one pound.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6