Comparing Nutrients in 5 ounces Cracker, meal VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cracker, meal	Tomato Paste	Recommended Dietary Allowance
Energy	18.7% 543kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.4g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.2% 115g	20.6% 27g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	24% 17.3g	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	NA	11.4% 8.3g	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	NA	% 8.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	23.5% 13g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.2% 0.99mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	23.6% 0.31mg	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	48% 193μg	4.25% 17μg	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	34.5% 31mg	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	4.06% 0.61mg	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Tomato Paste	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	57.5% 0.52mg	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	82.2% 6.58mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	18.6% 0.43mg	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	21% 147mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Tomato Paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Cracker, meal versus 5 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cracker, meal vs Tomato Paste:

• 5 ounces of Cracker, meal have 11.6 times more Vitamin B1, 3.1 times more Vitamin B2, 1.9 times more Vitamin B3, 3.3 times more Vitamin B5 and 11.3 times more Vitamin B9 than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain more Vitamin A, 5.5 times more Vitamin B6, more Vitamin C, 10 times more Vitamin E and 38 times more Vitamin K than Cracker, meal.
• 5 ounces of Cracker, meal have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cracker, meal as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cracker, meal vs Tomato Paste:

• 5 ounces of Cracker, meal have 1.6 times more Iron, 3.1 times more Manganese, 1.3 times more Phosphorus and 8 times more Selenium than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 1.6 times more Calcium, 1.6 times more Copper, 1.8 times more Magnesium, 8.8 times more Potassium and 3.7 times more Sodium than Cracker, meal.
• Both Cracker, meal and Tomato Paste contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cracker, meal have 4.7 times more Energy, 5.6 times more Omega 3, 4.5 times more Omega 6, 4.3 times more Carbohydrate and 2.2 times more Protein than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 36.9 times more Sugars and 1.6 times more Fiber than Cracker, meal.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6