Comparing Nutrients in 500 calories Tomato Paste VS Crackers, flavored, fish-shaped

Weight per 500 calories

• Tomato Paste: 610g
• Crackers, flavored, fish-shaped: 108g

Crackers, flavored, fish-shaped have 5.6 times more energy per unit of mass than Canned Tomato Paste, which is very high in comparison to other foods. Tomato Paste having average energy density.

Discover which food has more nutrients per 500 calories - Tomato Paste or Crackers, flavored, fish-shaped?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Tomato Paste	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	19.7% 19g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	6.95% 2.22g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	28.4% 0.45g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	22% 3.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	54.6% 71g	130g per day for Men 19-50 years
Sugars	102% 74.3g	1.76% 1.27g	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	49.2% 35.7g	0.13% 0.097g	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	% 35g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 1.83g	% 0g	g per day for Men 19-50 years
Fiber	65.8% 25g	8.8% 3.35g	38g per day for Men 19-50 years
Protein	47% 26.3g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	43.3% 6.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	7.06% 0.092mg	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	18.3% 73μg	41.3% 165μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	148% 134mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	175% 26.2mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	22% 220mg	8.96% 89.6mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	16% 0.14mg	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	227% 18mg	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	26.5% 0.61mg	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	72.3% 506mg	25.8% 180mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	7.1% 242mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	7.85% 4.3μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	12% 448g	0.1% 3.7g	3700g per day for Men 19-50 years

Tomato Paste VS Crackers, Flavored, Fish-shaped Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Paste or Crackers, flavored, fish-shaped?

Lets compare vitamin content per 500 calories of Tomato Paste vs Crackers, flavored, fish-shaped:

• 500 calories of Tomato Paste have 1.7 times more Vitamin B2, 2.7 times more Vitamin B3, 1.2 times more Vitamin B5, 14.3 times more Vitamin B6, 6.6 times more Vitamin E and 2.3 times more Vitamin K than Crackers, flavored, fish-shaped.
• While 500 kcal of Crackers, flavored, fish-shaped contain 2.4 times more Vitamin B1 and 2.3 times more Vitamin B9 than Canned Tomato Paste.
• 500 calories of Crackers, flavored, fish-shaped have insufficient amounts of Vitamin B6

Comparing minerals per 500 calories for Tomato Paste vs Crackers, flavored, fish-shaped:

• 500 calories of Tomato Paste have 2.4 times more Calcium, 15.4 times more Copper, 3.7 times more Iron, 9.5 times more Magnesium, 3 times more Manganese, 2.8 times more Phosphorus, 25.6 times more Potassium, 7.5 times more Selenium, 3.3 times more Zinc and 121.3 times more Water than Crackers, flavored, fish-shaped.
• While 500 kcal of Crackers, flavored, fish-shaped contain 2.9 times more Sodium than Canned Tomato Paste.
• 500 calories of Crackers, flavored, fish-shaped lack sufficient amounts of Calcium, Magnesium, Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 1.6 times more Carbohydrate, 58.3 times more Sugars, 367 times more Fructose, 7.5 times more Fiber and 2.4 times more Protein than Crackers, flavored, fish-shaped.
• While 500 kcal of Crackers, flavored, fish-shaped contain 6.7 times more Fat, 10.7 times more Omega 3 and 4.1 times more Omega 6 than Canned Tomato Paste.
• Both Tomato Paste and Crackers, flavored, fish-shaped offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Crackers, flavored, fish-shaped provide inadequate amounts of Fiber