Comparing Nutrients in 500 calories Crackers, standard snack-type, with whole wheat VS Tomato Puree

Weight per 500 calories

• Crackers, standard snack-type, with whole wheat: 108g
• Tomato Puree: 1316g

Crackers, standard snack-type, with whole wheat have 12.2 times more energy per 100g than Tomato Puree. It has very high energy density when compared to other foods. Canned Tomato Puree having low energy density.

Discover which food has more nutrients per 500 calories - Crackers, standard snack-type, with whole wheat or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Crackers, standard snack-type, with whole wheat	6%	35%	59%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Crackers, standard snack-type, with whole wheat	Tomato Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	60.2% 0.96g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 74g	91% 118g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	87.7% 63.6g	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	0.27% 0.19g	43% 31.3g	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	% 0.26g	% 32.2g	g per day for Men 19-50 years
Sucrose	% 10.5g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.3g	65.8% 25g	38g per day for Men 19-50 years
Protein	14% 7.87g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, standard snack-type, with whole wheat	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	128% 1.66mg	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	15.7% 62.6μg	36% 145μg	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	0% 0mg	155% 139mg	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	21% 3.13mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.8% 15.3μg	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, standard snack-type, with whole wheat	Tomato Puree	Recommended Dietary Allowance
Calcium	18% 180mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	420% 3.78mg	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	49.3% 3.94mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50.8mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	97% 2.22mg	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	55% 384mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	6.64% 226mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	54% 808mg	24.6% 368mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	0.08% 2.95g	31.3% 1156g	3700g per day for Men 19-50 years

Crackers, Standard Snack-type, With Whole Wheat VS Tomato Puree Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, standard snack-type, with whole wheat or Tomato Puree?

Lets compare vitamin content per 500 calories of Crackers, standard snack-type, with whole wheat vs Tomato Puree:

• 500 kcal of Canned Tomato Puree contain more Vitamin A, 4 times more Vitamin B2, 4 times more Vitamin B3, 11.3 times more Vitamin B5, 8.5 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C, 8.3 times more Vitamin E and 2.9 times more Vitamin K than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Tomato Puree provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Crackers, standard snack-type, with whole wheat as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Crackers, standard snack-type, with whole wheat vs Tomato Puree:

• 500 calories of Crackers, standard snack-type, with whole wheat have 2.2 times more Sodium than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 1.3 times more Calcium, 17.8 times more Copper, 5.9 times more Iron, 6 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 25.6 times more Potassium, 4 times more Zinc and 392.2 times more Water than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Tomato Puree contain similar levels of Selenium per 500 calories.
• 500 calories of Crackers, standard snack-type, with whole wheat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, standard snack-type, with whole wheat have 7 times more Fat, 12.3 times more Saturated Fat, 18.3 times more Omega 3 and 7 times more Omega 6 than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 1.6 times more Carbohydrate, 5.6 times more Sugars, 161.1 times more Fructose, 4.7 times more Fiber and 2.8 times more Protein than Crackers, standard snack-type, with whole wheat.
• Both Crackers, standard snack-type, with whole wheat and Tomato Puree offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Puree provide inadequate amounts of Omega 3 and Omega 6