Comparing Nutrients in 500 calories Tomato Paste VS Crackers, saltines, whole wheat (includes multi-grain)

Weight per 500 calories

• Tomato Paste: 610g
• Crackers, saltines, whole wheat (includes multi-grain): 126g

Crackers, saltines, whole wheat (includes multi-grain) have 4.9 times more energy per unit of mass than Canned Tomato Paste, which is 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, saltines, whole wheat (includes multi-grain)?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Tomato Paste	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	47.6% 8.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	66% 85.7g	130g per day for Men 19-50 years
Sugars	102% 74.3g	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	49.2% 35.7g	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	% 35g	NA	g per day for Men 19-50 years
Sucrose	% 1.83g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	22% 8.4g	38g per day for Men 19-50 years
Protein	47% 26.3g	16% 8.97g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	48.7% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	34.8% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	20.6% 0.27mg	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	25.8% 103μg	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	148% 134mg	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	175% 26.2mg	9.97% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	22% 220mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	37% 0.33mg	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	80.7% 6.46mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	81.6% 1.88mg	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	35% 246mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	59% 32.4μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	102% 1525mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	16.7% 1.83mg	11mg per day for Men 19-50 years
Water	12% 448g	0.33% 12.4g	3700g per day for Men 19-50 years

Tomato Paste VS Crackers, Saltines, Whole Wheat (includes Multi-grain) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Paste or Crackers, saltines, whole wheat (includes multi-grain)?

Lets compare vitamin content per 500 calories of Tomato Paste vs Crackers, saltines, whole wheat (includes multi-grain):

• 500 calories of Tomato Paste have more Vitamin A, 3.3 times more Vitamin B2, 3.4 times more Vitamin B3, 4.9 times more Vitamin B6, more Vitamin C, 17.5 times more Vitamin E and 3 times more Vitamin K than Crackers, saltines, whole wheat (includes multi-grain).
• While 500 kcal of Crackers, saltines, whole wheat (includes multi-grain) contain 1.6 times more Vitamin B1 and 1.4 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Crackers, saltines, whole wheat (includes multi-grain) provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Tomato Paste as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Paste vs Crackers, saltines, whole wheat (includes multi-grain):

• 500 calories of Tomato Paste have more Calcium, 6.7 times more Copper, 2.8 times more Iron, 2.9 times more Magnesium, 2.1 times more Phosphorus, 22.3 times more Potassium, 2.1 times more Zinc and 36.2 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
• While 500 kcal of Crackers, saltines, whole wheat (includes multi-grain) contain 4.2 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Manganese and Selenium per 500 calories.
• 500 calories of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 1.3 times more Carbohydrate, more Sugars, 3 times more Fiber and 2.9 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While 500 kcal of Crackers, saltines, whole wheat (includes multi-grain) contain 4.7 times more Fat, 23.2 times more Omega 3 and 8.7 times more Omega 6 than Canned Tomato Paste.
• Both Tomato Paste and Crackers, saltines, whole wheat (includes multi-grain) offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6