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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Tomato Puree	Crackers, wheat, reduced fat	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	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	46.3% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	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	12.5% 50μg	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	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	35.7% 5.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	93% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

Compare the macro and micronutrient content in 1 lb of Tomato Puree 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 Puree vs Crackers, wheat, reduced fat:

• 1 pound of Tomato Puree has more Vitamin A, more Vitamin C and 1.7 times more Vitamin E than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 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 Canned Tomato Puree.
• Both Tomato Puree and Crackers, wheat, reduced fat provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Tomato Puree 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 Puree as well as Crackers, wheat, reduced fat have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Tomato Puree has 1.3 times more Copper, 2.1 times more Potassium and 32.2 times more Water than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 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 Canned Tomato Puree.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Puree has 2.7 times more Fructose than Crackers, wheat, reduced fat.
• While 1 lb of Crackers, wheat, reduced fat contains 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 Canned Tomato Puree.
• 1 pound of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6