Comparing Nutrients in 1 pound 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	5.94% 172kcal	62.3% 1805kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	50% 48.6g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	172% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.7g	238% 310g	130g per day for Men 19-50 years
Sugars	30.2% 22g	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	15% 10.8g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	80% 30.4g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	13% 118μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	59.3% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	74.3% 0.97mg	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	12.5% 50μg	93% 372μg	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	53.4% 48mg	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	59.6% 8.94mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	69% 83μg	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	8.16% 81.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	134% 1.2mg	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	101% 8.07mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	295% 6.78mg	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	26% 181mg	127% 889mg	700mg per day for Men 19-50 years
Potassium	58.6% 1991mg	29.5% 1002mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	367% 5507mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	60.2% 6.62mg	11mg per day for Men 19-50 years
Water	10.8% 399g	1.2% 44.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Tomato Puree versus 1 lb 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 pound of Tomato Puree vs Crackers, saltines, whole wheat (includes multi-grain):

• 1 pound 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 lb 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 pound 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 pound.

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

• 1 pound of Tomato Puree has 2 times more Potassium and 8.9 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
• While 1 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Puree has more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• While 1 lb 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 pound of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6